Push, Pull and  Carry!

Intro

Here’s a Strongman-Focused Push, Pull, and Carry HIIT Workout for both Beginner and Intermediate levels. The goal is to build functional strength, endurance, and explosiveness using free weights, sleds, ropes, and kettlebells in a time-based circuit format.

Safety

When performing a Strongman HIIT workout, safety should always be a priority to prevent injuries and maximize performance. Proper form is crucial—always maintain a neutral spine, engage your core and glutes, and use a controlled tempo to avoid sloppy reps, especially when fatigued. Gradual progression is key; beginners should start with lighter weights and shorter work intervals, increasing load and intensity only when form remains solid. Breathing technique matters—always exhale on exertion (e.g., during a push or pull) and avoid holding your breath to prevent dizziness or unnecessary strain.

Since grip strength plays a major role in Strongman training, avoid overreliance on straps, but use chalk if needed. If your grip fatigues before the primary muscle group, adjust the weight or switch to a mixed grip. Equipment safety is also important—ensure sleds, battle ropes, and weights are properly secured, and keep your workout area clear of tripping hazards. Most importantly, listen to your body; sharp pain or joint discomfort is a red flag to stop immediately, while muscle fatigue and soreness are expected but should not push you into overtraining. Stay hydrated, prioritize recovery, and incorporate cool-down and mobility work after each session to reduce soreness and improve flexibility. Train smart, stay strong, and build resilience safely!

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

Warm-Up (5 Minutes – Mobility & Activation)

• World’s Greatest Stretch – 2 reps per side
• Cat-Cow to Downward Dog – 5 reps
• Hip Circles & Arm Circles – 10 each way
• Bodyweight Squat to Overhead Reach – 10 reps
• Kettlebell Deadlift Warm-up – Light weight, 10 reps

BEGINNER LEVEL 

4 Rounds – 40 sec work / 20 sec rest on each exercise

1. Push: 20m Sled (no weight)
2. Pull: Battle Rope Slams
3. Carry: Farmer’s Carry (Light to Moderate KBs)
4. Push: Kettlebell Goblet Squat to Overhead Press
5. Pull: Seated Battle Rope Pull
6. Carry: Sandbag Bear Hug Carry

Tips:

• Keep weights moderate to focus on form & endurance
• Engage your core on carries
• Control your breathing during transitions

INTERMEDIATE LEVEL 

4 Rounds – 40 sec work / 20 sec rest

1. Push: Sled Push Weighted (choose a weight to suit your fitness levels)
2. Pull: Sled or Heavy Rope Drag
3. Carry: Heavy Farmer’s Carry (Dumbbells/Kettlebells)
4. Push: Sandbag Push in Push Up Walk Position
5. Pull: Heavy Battle Rope Waves
6. Carry: Kettlebell Suitcase Carry (choose a weight to suit your fitness levels)

Tips:

• Use heavier weights for power & explosiveness
• Minimize rest between exercises
• Focus on strong hip drive and core engagement

Cool-Down & Stretching (5 Minutes)

• Child’s Pose to Lat Stretch – 30 sec
• Seated Forward Fold – 30 sec
• Hip Flexor Stretch (Kneeling) – 30 sec per side
• Thoracic Spine Openers – 30 sec per side
• Standing Hamstring Stretch – 30 sec

Conclusion

• Beginner: Focused on form & endurance, lighter loads, and mastering movement patterns
• Intermediate: Increased intensity & weight, explosive movements, and shorter rest times
• Key Takeaways: Core stability, grip strength, and controlled breathing are crucial

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.