Build Full-Body Strength and Endurance With This Trap Bar Challenge

This article was originally written for STACK.

If you're in need of a grueling workout finisher that will push you to the limit physically and mentally, you've come to the right place.

This Trap Bar Deadlift/Carry Challenge will build punishing strength while burning a ton of calories. The workout combines two of the best bang-for-your-buck full-body movements into one dynamic, high-intensity, ladder-style exercise.

Here's how it's done:

  1. Load a trap bar with approximately 50-60% of your 1RM.

  2. Perform 5 Trap Bar Deadlifts, then immediately carry the trap bar 20-30 yards.

  3. When you reach the other side, perform 4 Trap Bar Deadlifts, then carry it back.

  4. Continue in this fashion for 3, 2 and 1 reps.

The full sequence should only take a few minutes, but it will leave you gassed. Your forearms, shoulders, upper back, core and legs will all take a beating.

This challenge is great for athletes because it combines elements of both strength and conditioning into a single workout. Heavy Deadlifts and heavy carries are two essential movements that benefit athletes of every sport. This challenge gives you all the strength benefits of these pillar exercises, while also delivering a short, high-intensity cardio session.

If you don't have access to a trap bar, you can also perform this challenge with dumbbells or kettlebells. If doing so, try using at least half of your body weight in each hand.

Do this for 3 sets at the end of your next workout with 2-3 minutes of rest between. OR, if you really want a challenge, start the ladder at 10 reps and descend all the way to 1. It's brutal!