4k Med-ley

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Thu

Dec 5

4k Med-ley

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Workout

"4k Med-ley"

For Time:

1,000 Meter Run

800 Meter Med-Ball Run

400 Meter Farmers Carry

800 Meter Med-Ball Run

1,000 Meter Run

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Rest 2 Minutes Between Stations

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Dumbbells: (50/35)'s

Med-Ball: (20/14)

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Time Cap: 35 Minutes

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KG | (22.5/15)’s (9/6)

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AGE GROUP

13-15 & 55+ | Dumbbells: (35/20)'s + Wallball: (14/10)

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KG | (15/10)’s (6/4.5)

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

Today is all about moving forward, in this pyramid style workout we load our run/walk heavier each time, then go back down. We should try and attack each section knowing we get to rest before the next. We should aim to choose distances or loading that allows us to complete each section in 5:00. No matter what, we should always be moving unless we are in our rest period.

Scoring

Score | Time

Movements

Target Score | 25-35 Minutes

Stimulus | VO2 Max [RPE 8-9]

Run | 5:00 or less.

Medball Run | 5:00 or less.

Farmers Carry | 5:00 or less, should be able to complete 100m without breaking.

Strategies

The One | Teaching Focus

Rolling Shoulders Back and Down in Farmer’s Carry

Today’s focus is on keeping the shoulders rolled back and down during the farmer’s carry. Proper shoulder positioning creates a strong, stable upper body and prevents excessive strain on the neck and shoulders. By engaging the upper back muscles, athletes can maintain better posture, protect their joints, and control the weight more effectively.

Modifications

1,000M RUN

6:15 Time Cap
1,250/1,125m Row
1,000/900m Ski
60/50 Calorie Echo Bike
2,500/2,250m Bike Erg
5:00 Moderate Effort on Treadmill/Runner*

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800M MEDBALL RUN

Reduce Loading
Reduce Distance
5:00 Time Cap

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400M FARMERS CARRY

Reduce Distance
Reduce Loading
Reduce Distance
Kettlebell Farmer’s Carry
Suitcase Hold

Logistics

No logistics should be needed today. If athletes need to share equipment, use a stagger start so athletes can still go in the same order.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

Line Drill Warm Up 25’ Each

High Knees
Butt Kicks
Lateral Shuffles (both directions)
Karaoke/ Grapevine (both directions)
Walking Lunges with Twist
Toy Soldiers (Frankenstein Kicks)
Leg Cradles (Knee to Chest Stretch)
Spiderman Walks
Inchworms
Overhead Med-Ball Carry Walk (lightweight)
Single-Arm Farmer’s Walk (lightweight)

Specific Warm-Up
_{(9-21 minutes)}

(9-19 minutes)

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Run Falling Drill | tell, show, do, check

Objective: To teach athletes to use a forward lean, engaging gravity to help drive forward movement, rather than pushing through the legs inefficiently.
Starting Position:
Have the athletes stand tall with feet hip-width apart.
Encourage them to stand in a neutral position—head up, shoulders back, and core engaged.
Controlled Fall
Instruct the athletes to slightly lift onto the balls of their feet (no need to come up too high).
Now, ask them to lean forward from their ankles, maintaining a straight line from head to heel (no bending at the waist or hips). The idea is to keep the body as a rigid plank.
Catch and Drive
As they fall forward, they should wait until they are about to lose balance, then take a step forward to “catch” themselves.
The first step should be small and quick, and the other leg should immediately follow to keep the forward momentum.
Have athletes work through a couple of these drills, working on picking up the speed each set.

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Medball Run | tell, show, do, check

Demonstrate to athletes options for holding the medball during the run.
Have athletes get a feel for which they prefer.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

200m Run
100m Medball Run
50m Farmers Carry

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

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Look For‍

Run | Look for athletes to choose a distance that can be completed in 5:00 or less.
Medball Run | Athletes shouldn't have to break the medball run. If they feel they need to break, we should change the loading.
Farmers Carry | Look for our teaching focus, athletes need to roll the shoulders back and down.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Killer Core:

[PART A]

Accumulate 3 Minute Plank Hold

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[PART B]

B) 3 x 15 Paloff Press (Each Side)

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No Rest Between Sets

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MINDSET

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."

You can’t change the past, but you can always choose to change your future starting from this moment.

Additional Elements

Have questions?

Reach out!

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