Fitness Center
Anaerobic / power endurance

Sprint-Drag-Carry (SDC)

Measure anaerobic capacity, muscular strength, endurance, and speed under load.

Army · AFT
Muscles trained
Legs, Grip, Core, Cardiorespiratory
Equipment
Sled with 90-lb load, Two 40-lb kettlebells, 25-m lane
Starting position
Prone at the start line, hands under shoulders.
Step-by-step execution
  1. 150-m sprint (25 m down and back).
  2. 250-m drag pulling a 90-lb sled backwards.
  3. 350-m lateral shuffle (down and back).
  4. 450-m carry with two 40-lb kettlebells.
  5. 550-m final sprint.
Timing
Total time recorded to the second (max scoring time varies by age/sex).
Valid repetition
Each shuttle completes both legs (down and back) with feet crossing the start/turn lines.
Invalid repetition
Missing a line, dropping the sled strap without picking it back up, or setting kettlebells down outside a turnaround.
Common mistakes
  1. 1Standing up too tall on the drag.
  2. 2Cross-stepping on the shuffle.
  3. 3Death-grip on the kettlebells.
Safety
  1. 1Wear appropriate footwear.
  2. 2Pace the drag — don't blow legs before the shuffle.
Training progression
  1. 1Sled pulls 6×50 m.
  2. 2Farmer carries.
  3. 3Shuttle sprints 10×25 m.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.