Plates, Ropes and a Sled
Four weeks of conditioning with what is lying around a gym: plates, a jump rope, battle ropes, a sled, and a strongman day. Three days a week.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- Bumper or iron plates, a jump rope, battle ropes, a sled with handles; a rickshaw, Conan’s wheel and car deadlift if your gym has them.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Plates
- Jump Rope 5 × 45 sec
- Svend Press 3 × 12
- Front Plate Raise 3 × 12
- Plate Twist 3 × 10 each side
- Reverse Plate Curl 3 × 12
Skip, then the four plate movements as a circuit with no rest inside it. Light plates; the circuit is the weight.
Day 2 Sled and Rope
- Battling Ropes 6 × 20 sec on, 40 off
- Forward Sled Drag with Press 4 × 20 m
- Sled Overhead Backward Walk 3 × 20 m
- Sled Overhead Triceps Extension 3 × 10
Waves on the ropes, as fast as you can keep them even. Sled light enough to keep moving the whole length.
Day 3 Strongman
- Rickshaw Deadlift or Trap Bar Deadlift 4 × 5
- Rickshaw Carry or Farmer's Walk 3 × 20 m
- Conan's Wheel or Yoke Walk 3 × 1 lap
- Car Deadlift or Trap Bar Deadlift 3 × 5
- Crucifix 3 × 20 sec
Whatever kit your gym has: each event has its everyday stand-in. Stand tall at the top of every lift.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Quadriceps · Shoulders · Chest · Forearms · Abdominals · Biceps · Triceps
Plans like this one
Get all 4 weeks free with a trainer.
Ask your trainer
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