Duty Ready — Carry Medley
The drag-carry event, built from loaded walking. Long offset carries, a heavy short-walk grip carry, posterior-chain hinging and loaded lunges, finished with a hollow hold. Grip and trunk are the limiters.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Suitcase Carry One dumbbell, one side per set, alternating. Long walks. Shoulders level, no lean, no hip hike — the trunk is what is being trained here. 4 × 1:00 · rest 1:30 | 4 | 1:00 | 1:30 |
| 02 | Suitcase Carry The grip set. Heaviest dumbbell you can hold clean, one side per set, alternating — or one in each hand for the two-handed grip dose, same duration and effort. Chest up, shoulders packed, short quick steps. Set ends when grip goes, not before. 3 × 45s · rest 2 min | 3 | 45s | 2 min |
| 03 | Romanian Deadlift Submaximal. Soft knees, bar close, hinge until hamstrings load and stop there. 8 reps, no lower-back rounding. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Dumbbell Lunges Long stride, upright torso, drive through the front heel. 8 per leg. The walking drive the medley actually demands. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 05 | Hollow Body Hold Low back pressed flat, shoulders and heels off the floor. Raise the arms or legs to regress. Same tension the plank event scores. 2 × 30s · rest 1 min | 2 | 30s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Carries progress by time first, then load — add seconds for two weeks before adding a dumbbell size, or grip fails before the trunk is trained. The first carry is offset — one dumbbell per side, long and moderate, for the trunk. The second is the grip dose: short, near-maximal, run offset or with a dumbbell in each hand, and loaded heavier than the first. Both run off the program's declared dumbbells, no dedicated implement needed. Never place this session the day before or after the max-strength pull.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Duty Ready — Carry Medley template?
Carries progress by time first, then load — add seconds for two weeks before adding a dumbbell size, or grip fails before the trunk is trained. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Duty Ready — Carry Medley, and how long does it take?
Duty Ready — Carry Medley runs 5 movements and about 14 working sets, roughly 48 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Carry Medley version different?
Duty Ready — Carry Medley is the carry medley cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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