Jack-O-Lantern

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Thu

Oct 31

Jack-O-Lantern

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Workout

"Jack-O-Lantern"

3 Rounds For Time:

1,000 Meter Run

50 AbMat Sit-ups

300' Farmers Carry (50/35)'s

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Time Cap: 30 Minutes

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KG | 22.5/15

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AGE GROUP

13-15 & 55+ | (35/20)'s

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KG | 15/10

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

Today, we have a “Jackie” style rep scheme workout for Halloween! Our general time frame for each movement should be 5 minutes for the run, 2 minutes for our sit ups, and one to two minutes for our carry. We should be able to complete our farmers' carry in 100’ unbroken before breaking. If we hit the stimulus correctly, we should complete our 3 rounds in 27 minutes or less.

Scoring

Score | Total working time.

Movements

Run | 5:00 or less.

Sit Ups | 2:00 or less, minimal breaks.

Farmers Carry | 1-2 minutes each carry, able to complete 100’ unbroken at a time.

Strategies

The One | Teaching Focus

Rolling the Shoulders Back in Farmer’s Carry

Today’s emphasis is on maintaining proper posture by rolling the shoulders back during the farmer’s carry. Rolling the shoulders back and down helps create a strong, stable upper body and keeps the load in a safe, efficient position. This posture engages the upper back muscles, protects the shoulders from rounding forward, and supports better breathing and core stability during the carry.

Modifications

1000 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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SIT UP

Reduce Reps
Hollow Rocks

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FARMER CARRY

Reduce Loading
Reduce Distance
Kettlebell Farmers Carry
Suitcase Hold
Shuttle Run

Logistics

Athletes are aiming to hit 100’ unbroken on the carries today, so its not a bad idea to have out and back 100’ marks. That way athletes know their target before breaking.

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 0:20-0:30 Each

Jumping Jacks (1 minute)
World’s Greatest Stretch
Lateral Shuffles
Scorpions
Glute Bridges
Reverse Lunges
Dynamic Toe Touches
Bear Crawls
Standing Arm Crossovers
High Knees

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

(9-19 minutes)

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Sit Up | tell, show, do, check

0:30 Plank
0:20 Plank shoulder taps
0:20 Plank toe taps
0:20 Hollow body rocks
0:20 V ups or single leg V ups
0:20 Sit ups

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Farmers Carry | tell, show, do, check

0:20 Each
Double DB Deadlifts
Double DB Shoulder Shrug
Suitcase Carry (each side)
Farmers Carry

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

200m Run
10 Sit Ups
100’ Farmers Carry

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-55 minutes)

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Look For‍

Run | This is a longer run distance for three rounds today. Be sure athletes are choosing the best distance for them. We should be able to complete the runs in 5:00 or less, and stay running the whole time.
Sit Ups | Large sets of sit ups here, athletes should only need one or two quick breaks in the sets. If athletes are struggling to stay moving for that long consistently, lets pull back the reps.
Farmers Carry | Pay attention to our teaching focus today, we want athletes to roll the shoulders back and down as they walk through their carry.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Midline

[PART A]

3 x 10 Behind the Head Weighted Sit-ups

[PART B]

3 x 1:00 Plank

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Rest 1 Minute Between All Sets

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MINDSET

Christopher Morley

"There is only one success, to be able to spend your life in your own way."

True success is living life on your own terms, according to your values and desires.

Additional Elements

Have questions?

Reach out!

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