Workout Description

Why This Workout Is Extremely Hard

Carrying 150% of bodyweight for a full mile is an extreme grind that blends heavy loading with long duration. It taxes bracing, hips, traps, and grip, forces frequent resets, and can take 90–180+ minutes even for strong athletes. Minimal skill, but exceptionally high strength-stamina and mental resilience requirements earn it an “Extremely Hard” rating.

Benchmark Times for Inman Mile

• Elite: <90:00
• Advanced: 105:00-120:00
• Intermediate: 135:00-150:00
• Beginner: >240:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): 150% bodyweight requires high absolute strength to stand, stabilize, and move under load repeatedly.
• Stamina (8/10): Sustained bracing of trunk, hips, and shoulders, repeated pick-ups, and hundreds of steps build serious muscular endurance.
• Endurance (6/10): Long, steady walking under load elevates heart rate for a prolonged period, emphasizing aerobic support but not high-output cardiovascular demand.
• Flexibility (2/10): Basic positions with minimal range-of-motion demands, though adequate ankle/hip mobility helps with posture and stride.
• Speed (2/10): Very slow cycle time with frequent resets; success hinges on steady movement rather than fast transitions.
• Power (1/10): No explosive actions—this is a slow, grinding carry with careful accelerations and controlled steps.

Movements

• Weighted Walk

Scaling Options

Scale to: 1 mile @ 100% bodyweight • 800m @ 100% bodyweight • 1 mile weighted walk with 60–80 lb ruck/pack

Scaling Explanation

These options preserve the heavy, continuous carry stimulus by reducing either load or distance while maintaining the grind and bracing focus.

Intended Stimulus

A slow, relentless grind. You should feel heavy and braced from head to toe, with breathing steady but not gasping. The focus is posture, core tension, and careful, continuous steps. Expect frequent short breaks to shake out and re-brace. The win is consistent forward progress with minimal downtime and safe, repeatable pick-ups.

Coach Insight

Pace it early: use small, repeatable chunks (e.g., 20–50m), short rests, and stick to that plan. One tip: own your set-ups. Every pick-up starts with a solid brace—feet set, big breath, squeeze lats and abs, then move. Avoid ego loads, sloppy pick-ups, and long, demoralizing rests. Wear stable shoes, protect hot spots, and mark distances clearly.

Benchmark Notes

These times span from 4 hours (L1) to 1.5 hours (L9). Most athletes who can complete it will fall between 2.5–3 hours. Sub-2 hours indicates exceptional strength-stamina and pacing. If you cannot finish within these ranges, scale the load or distance to maintain the intended heavy, continuous grind.

Modality Profile

The task is primarily a heavy carry (weightlifting) performed at a walking pace, with minimal technical complexity. While it’s locomotion over distance (a monostructural element), the dominant stressor is external loading and bracing rather than pure cardio. No gymnastics movements are involved.

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