D-ball over rack is a strongman-inspired movement where the athlete lifts a heavy medicine ball from the ground and throws it over a rig or rack of a fixed height. Frequently used in d-ball over rack workouts, this movement challenges raw strength, explosive hip drive, and mental grit.

In this workout, d-ball over rack targets the posterior chain, grip, core, and upper back while reinforcing powerful triple extension. The awkward shape of the D-ball increases the demand on stabilizers, making it a perfect tool for building functional, real-world strength and conditioning

The back squat is a foundational barbell lift where the load rests across the upper back while the athlete lowers into a deep squat. Central to any serious back squat workout, it develops maximal lower-body strength and total-body power.

In this workout, back squats target the glutes, quads, hamstrings, and core. The barbell placement allows for heavier loading compared to other squat variations, making it essential for strength development, athletic performance, and overall muscle growth.

The d-ball squat clean is a strongman-style lift that moves a heavy medicine ball from the ground directly into a full squat catch. A powerful movement in d-ball squat clean workouts, it challenges timing, mobility, and brute strength.

In this workout, d-ball squat cleans develop leg strength, hip extension, and trunk control—all while handling an unstable, awkward object. The movement pattern builds coordination under load and is excellent for training real-world functional strength.

The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.

In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.

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.