The D-ball clean is a functional strongman-style lift where an athlete lifts a heavy medicine ball from the ground to the shoulder. Frequently seen in D-ball clean workouts, this movement emphasizes brute strength, hip extension, and full-body coordination.

In this workout, D-ball cleans develop posterior chain power, grip strength, and explosive movement mechanics. The awkward nature of the D-ball builds raw, functional strength, making it an ideal tool for athletes looking to add variety and grit to their training.

D-ball squats are a loaded squat variation performed while holding a heavy medicine ball in a bear hug or front carry position. A common feature in D-ball squat workouts, this movement demands core stability, posture control, and leg strength under awkward loading.

In this workout, D-ball squats engage the glutes, quads, and hamstrings while heavily taxing the core and upper back. The non-traditional load encourages better bracing and reinforces strong squat mechanics, making it a great choice for functional strength training.

Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.

In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.