Magic 8 Ball

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Thu

Feb 6

Magic 8 Ball

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Workout

"Magic 8 Ball"

For Time:

1,600 Meter Run

80 AbMat Sit-ups

800 Meter Medicine Ball Run

40 AbMat Sit-ups

400 Meter Farmers Carry

20 AbMat Sit-ups

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Med-Ball: (20/14)

Dumbbells: (50/35)'s

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Time Cap: 35 Minutes

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KG | (9/6) (22.5/15)

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AGE GROUP

13-15 & 55+ | (14/10), (35/25)'s

KG | (6/4.5), (15/11)

Open-Games

For Time:

1,600 Meter Run

80 AbMat Sit-ups

800 Meter Medicine Ball Run

40 GHD Sit-ups

400 Meter Farmers Carry

20 Med-Ball GHD Sit-ups

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Med-Ball: (20/14)

Dumbbells: (50/35)'s

For the Coach

Resource Drive

Workout Overview

Stimulus

Today is our first Bring A Friend Day of February! This is a great opportunity to have your community invite friends to try out the gym! Today's workout is great for first timers, be sure to scale their distances and loads as needed!

Today’s chipper-style workout decreases in volume but the movements get more challenging. Set your effort from the beginning and see if you can maintain it throughout!

Scoring

Score: Time

Movements

Target Score: 18-30 Minutes

Stimulus: Lactate Threshold [RPE 6-7]

1,600m Run: Pick an opening run distance that takes under 10:00 to complete, with the goal being closer to 8:00.

Medball Run: If you can't complete the run in less than 5:00, reduce the distance. We'd prefer you reduce the distance and run WITH the medball rather than run the full distance WITHOUT the medball.

Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.

Farmer's Carry: Hold two dumbbells at the sides. Choose a weight that you could complete at least 200 meters unbroken with when fresh.

The One | Teaching Focus

Range of Motion

Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.

Strategies

Be prepared to switch arms regularly during the medball run - every 100 meters may be a good strategy.

Modifications

1,600 METER RUN

10:00 Time Cap
2,000/1,800m Row
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
8:00 Effort on Treadmill/Runner

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

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800M MEDBALL RUN

5:00 Time Cap
Remove Medball
1,000/900m Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner
60 Burpees

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FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
4:00 Farmer’s Carry March in Place
4:00 Farmer’s Carry Hold

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COLD WEATHER SUB

Use any of the written Run Mods
120-80 Box Step-ups
450 Double Unders / 600 Single Unders -300 Double Unders / 400 Single Unders
300 Mountain Climbers (Per Side) - 200 Mountain Climbers (Per Side)

Logistics

TEAMS OF 2]

For Time:
1,600 Meter Run
80 AbMat Sit-ups
800 Meter Medicine Ball Run
40 AbMat Sit-ups
400 Meter Farmers Carry
20 AbMat Sit-ups

Med-Ball: (20/14)
Dumbbells: (50/35)

Time Cap: 35 Minutes

* Run/Carry Together
* Split 1 Med-Ball
* Each Partner Carries 1 Dumbbell
* Synchro AbMat Sit-ups (Top)

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 Trunk Twists
0:20 Arm Circles
0:20 Quad Pulls
0:20 Knuckle Draggers
0:20 Alternating Lunge + Reach
0:20 Spidermans
0:20 Hip Openers
0:20 Soldier Kicks
0:20 Pogo Hops
0:20 High Knees
0:20 Butt Kicks
0:20 Abmat Sit Ups

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

(9-19 minutes)

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Farmer’s 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

100m Run
5 AbMat Sit-ups
100m Medball Run
5 AbMat Sit-ups
50m Farmer's Carry

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For‍

Run: The opening run should take under 10:00, once we get into the medball run athletes should hold the bedball on the shoulder alternating sides as they would like.
Sit up: The sit ups should take 3:00-2:00-1:00 at most.
Farmers Carry: Athletes should be able to make it 100m unbroken before putting the load down.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

VO2 Max

Bike or Run For Total Distance:

1 Minute Work, 2 Minutes Rest

3 Minute Work, 2 Minutes Rest

5 Minute Work, 2 Minutes Rest

3 Minute Work, 2 Minutes Rest

1 Minute Work

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* Performed At RPE 7-8

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MINDSET

Immanuel Kant

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"All our knowledge begins with the senses, proceeds then to the understanding, and ends with reason. There is nothing higher than reason."

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Knowledge is a process that starts with sensory experiences and culminates in reason, the highest form of understanding.

Additional Elements

Have questions?

Reach out!

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