Baggage Claim

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Sun

Apr 27

Baggage Claim

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Workout

"Baggage Claim"

4 Rounds For Time;

2,000/1,800 Meter Bike Erg

200 Meter Farmers Carry (50/35)'s

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Time Cap: 30 Minutes

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RECOVERY

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KG | (22.5/15)

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"Sunday Runday"

Beginner: 1 Mile

Intermediate: 2 Miles

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AGE GROUP

13-15 & 55+ | (35/25)'s

KG | (15/11)

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Sundays are programmed as “recovery” days so that we can attack Monday and the rest of the week hard. Use today as an opportunity to still move and sweat a little, but follow our RPE recommendation of 2-3, meaning we feel like we are in control of our pace and heart rate the whole time.

Scoring

Score: Time

Movements

Intended Intensity: RPE 2-3

Target Loading: Light-Moderate

Fitness Attribute Improved: Recovery

Target Score: 22-28 Minutes

Bike: Choose a distance that takes about 4 minutes.

Farmers Carry: Load should allow for 200m to be completed in about 2:00.

The One | Teaching Focus

Roll the Shoulders Back and Down

During the farmers carry, focus on athletes following the shoulders back and down as they carry. This can also carry over into the row, we want athletes to keep the shoulders rolled back and engaged as they row.

Strategies

Modifications

2,000/1,800 METER BIKE ERG

5:00 Time Cap
50/40 Calorie Echo Bike
1,000/900m Row
800/720m Ski
800m Run
4:00 Moderate Effort on Treadmill/Runner

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FARMER’S CARRY

Reduce Loading
Reduce Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold

Logistics

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)

General Flow

2 Rounds of :30 each
Down Dog to Up Dog
Spiderman and Reach
Samson Stretch (Right)
Samson Stretch (Left)
Down Dog with Foot Pedal
Quad Pulls

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

(9 - 19 minutes)

Farmers Carry Warm-Up | Tell, Show, Do, Check

0:20 Plank Scapular Retractions
Scapular Retractions: With arms extended in front, focus on pulling the shoulder blades back (squeezing them together) and then releasing.
0:20 Plank Shoulder Taps
This helps activate the core and stabilize the shoulders, key for maintaining posture during carries.
0:20 Single-Arm Suitcase Carry (Light Load)
Have athletes pick up a light weight in one hand and walk 10–15 meters (or in place if space is limited).
Encourage them to stand tall, roll the shoulders back, and brace the core to avoid leaning to one side.
0:20 Double Dumbbell (or Kettlebell) Light Farmer’s Carry
Watch for athletes maintaining upright posture, a tight core, and stable, steady steps.
0:20 Farmer’s Carry (Workout Load)
Move to the load intended for the workout.
Ensure athletes keep their eyes forward, shoulders back, and arms relaxed (not shrugging). Emphasize even weight distribution and deliberate foot placement.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round‍

2 Rounds
250m Bike
50m Farmers Carry

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 55 minutes)

Look For‍

Bike: Athletes should choose a pace that allows them to recover and hold a consistent pace.
Farmers Carry: Look for our teaching focus, as athletes carry cue them to roll the shoulders back and down.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Posterior Pump

For Quality:

100 Banded Prone Hamstring Curls

100 Banded Pull Throughs

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MINDSET

"The real measure of your wealth is how much you’d be worth if you lost all your money."

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Your true value lies in your character, not in your financial status; what remains when money is gone reveals your real wealth.

Additional Elements

Have questions?

Reach out!

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