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The Ankorr harness workout

Is resistance futile? Not if you're looking to improve your athletic performance. Whatever your workout, coping with instability from different angles will test your muscles in ways a barbell can't.

Enter the Ankorr. This new harness -- available at beaverfit.com (opens in new tab) and wickedfitness.co (opens in new tab) and coming to a Virgin Active near you -- will let you anchor yourself to a fixed point (or a friend/MF senior staff writer) and do a whole range of exercises with constant tension in one direction. It will even allow you to go, tangle free, from bear crawl to reverse crawl for an animal-inspired total-body blitz.

Here's are three fun, yet challenging Ankorr exercises you can do for a full body dynamic workout.

Bear crawl to reverse bear crawl

Sets 3 Reps 30sec both directions Attach the harness to a fixed point behind you. Crawl forwards three metres on your hands and feet then reverse the movement back to the start. Continue like this for 30 seconds then, while staying on your hands and feet, spin 180˚ and crawl backwards three metres, this time away from the fixed point, and then back to the start. Continue like this for 30 seconds for a total set of one minute. That's one set. Rest for one minute then repeat this for three sets in total.

B Diagonal sprint

Sets 3 Reps 30sec From the fixed point put two markers out in front of you to the left and right. Attach the harness to the fixed point then sprint diagonally to each cone, returning to the start between sprints. Continue for 30 seconds. Rest for one minute then repeat this for three sets in total.

C Resisted sprint

Sets 3 Reps 5 Time to get a partner involved. Attach the handles to the resistance bands that fasten to the harness. Get your partner to hold the handles securely and brace themselves to resist your movement by standing in a wide stance. Start standing just in front of them and sprint forwards, keeping your body low like you're accelerating out of the blocks. Pump your arms and drive your knees high. Sprint forward, trying to resist the harness pulling you back for a few seconds before backpedaling to the start. Repeat for five reps, trying to get further each time. Rest for one minute then repeat this for three sets in total.

For more one-kit workouts check out our playlist here (opens in new tab) and subscribe to the Men's Fitness YouTube channel here (opens in new tab).

Sam Rider
Sam Rider

Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix (opens in new tab). Sam is also Coach’s designated reviewer of massage guns and fitness mirrors.