ACFT Sprint-Drag-Carry
Sprints, drags a sled, shuffles, and carries heavy loads.
- Level
- Intermediate
- Equipment
- Sled, Kettlebell
- Movement
- Sprint-drag-carry relay event combining sprinting, sled dragging, lateral shuffling, and heavy carries · Standing
- Tracks
- Weight & Reps
Works
Full Body Quadriceps Hamstrings Glutes Calves Back Forearms Shoulders Abdominals Obliques
How to do it
- Start lying face down with your head behind the start line.
- Stand up and sprint 25 meters, touch the line with your hand and foot, then sprint back.
- Grab the sled straps and drag the sled backward 25 meters and back.
- Shuffle sideways 25 meters and back, leading with the opposite side on the return.
- Carry a kettlebell in each hand 25 meters and back.
- Set the kettlebells down, then sprint 25 meters and back to finish.
Common mistakes
- Standing too upright while dragging the sled.
- Crossing feet during the lateral shuffle.
- Dropping the carry weights before crossing the line.
- Taking long strides that reduce shuffle speed.
Safety
Ensure the sled path is clear to avoid tripping hazards.
Maintain a neutral spine when lifting heavy carry implements.
Tips
- Keep hips low and drive through the heels during the drag.
- Maintain an upright torso while shuffling to preserve balance.
- Grip the carry weights tightly to prevent shifting.
- Turn quickly at each line to minimize transition time.
Details
- Base movement
- Sprint-drag-carry relay event combining sprinting, sled dragging, lateral shuffling, and heavy carries
- Body position
- Standing
