Gobstopper

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Sun

Oct 27

Gobstopper

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Workout

"Gobstopper"

4 Rounds For Time:

400 Meter Run

20 Goblet Reverse Lunges

100 Meter Single Arm Farmers Carry

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Dumbbell: (50/35)

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Time Cap: 25 Minutes

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KG | 22.5/15

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"Sunday Runday"

Run 2-3 Miles

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KG | N/A

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AGE GROUP

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

KG | 22.5/15

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

This workout is a great test of endurance, lower body strength, and grip stamina. The 400-meter run will keep your heart rate elevated, while the goblet reverse lunges target your legs and core. The 100-meter single arm farmer’s carry challenges your grip and shoulder stability, forcing you to focus on posture and core engagement. Pace yourself on the runs and focus on controlled, steady reps for the lunges and carry. Smooth transitions will help you push through all four rounds efficiently!

Scoring

Score | Total Time

Movements

Run | 2:15 or less each round

Lunges | Unbroken set. 20 Total, 10 each leg.

Carry | Unbroken, alternate arms whenever an athlete chooses.

Strategies

The One | Teaching Focus

Knees Over Toes in Goblet Reverse Lunge

Today’s focus is on allowing the front knee to travel over the toes during the goblet reverse lunge. Encouraging this natural knee movement helps engage the quads more effectively, improves mobility, and promotes stronger, more functional lower body mechanics. By keeping the knee aligned over the toes, athletes can control the descent and maintain proper form, leading to better balance and joint stability.

Modifications

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)
30 Burpees

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GOBLET REVERSE LUNGE

Reduce/Remove Loading
Reduce Distance
Dumbbell Suitcase Lunge
Single Dumbbell
Sub Kettlebells
Sub Barbell
Reverse Lunges

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FARMERS CARRY

Reduce Distance
Reduce Load

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)

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General Flow 0:20 Each

200m Run
Arm Circles
Samson Stretch
Scorpions
Spiderman Lunges
Bootstraps
Air Squats
Lateral Lunges
Good Mornings
Leg Swings (Front and Side)
Shoulder Taps (in Plank Position)
High Knees
Butt Kicks

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

(9 - 19 minutes)

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Lunge | tell, show, do, check

0:20 DB Goodmorning
0:20 Goblet Tempo Squats
0:20 Alternating Lunges
0:20 Goblet Alternating Lunges

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Farmers Carry | tell, show, do, check

0:20 DB Farmers Hold
0:20 Suitcase Carry (right)
0:20 Suitcase Carry (left)
0:20 Farmers Carry

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19- 25 minutes)

Practice Round

200m Run
6 Lunges
50m Farmers Carry

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 50 minutes)

Look For‍

Run | Smooth effort that allows us to come in and get right to work on our lunges.
Lunges | Knees should track over the toes, and our chest remains upright throughout our reps.
Farmers Carry | Roll the shoulders back throughout our walk, we want a “big chest”.

Post Workout Clean Up & Chat (50-60)

_{Accessory Work}

Bulletproof Shoulders

3 Supersets:

20 Banded Front Raises

20 Banded Pull Aparts

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Rest 1 Minutes Between Supersets

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MINDSET

Anne Frank

"We all live with the objective of being happy; our lives are all different and yet the same."

Despite differences in circumstances, the pursuit of happiness is a common goal shared by all.

Additional Elements

Have questions?

Reach out!

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