"Stop & Shop"
3 Rounds For Time:
200 Meter Farmers Carry (50/35)'s
1,500/1,350 Meter Bike Erg
100 Double Unders
50 AbMat Sit-ups
Time Cap: 35 Minutes
KG | (22.5/15)
AEROBIC POWER [LACTATE THRESHOLD]
AGE GROUP
13-15 & 55+ | (35/25)'s
KG | (15/11)
3 Rounds For Time:
200 Meter Farmers Carry (70/50)'s
1,500/1,350 Meter Bike Erg
100 Double Unders
30 GHD Sit-ups
Time Cap: 35 Minutes
This is a lower-intensity workout designed to help the body recover while still working some fitness. Choose weights/reps/variations that allow you to complete each round in under 10 minutes.
Score: Time
Intended Intensity: RPE 6-7
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 18-30 Minutes
Farmers Carry: 2:00 or less, only 1-2 breaks.
Bike: About 3:00 or less, 3:45 Cap.
Double Unders: 2:00 or less.
\Sit Ups: Around 2:00, encourage athletes to pull back reps if they will have to break these a lot. Looking for maybe one break
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.
Today's workout is meant to be a chance to work at a lower intensity and get a good sweat in, allowing the body to recover a bit while still improving our fitness.
Aim to work at a continuous pace, but do not work at a hard enough pace that you are struggling to maintain your effort.
FARMER’S CARRY
Reduce Loading/Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold
1,500/1,350 METER BIKE ERG
3:45 Time Cap
750/675m Row
600/540m Ski
36/30 Calorie Echo Bike
600m Run
3:00 Moderate Effort on Treadmill/Runner
DOUBLE UNDERS
Reduce Reps
150 Single Unders
Plate Hops
20 Burpees
1:30 Effort On Any Machine
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
[TEAMS OF 2]
3 Rounds For Time:
20 Farmers Carry (10-Meters)
2,000/1,800 Meter Bike Erg
100 Double Unders (Each)
50 Synchro Abmat Sit-ups
* Split Carry & Bike As You'd Like
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
General Double Under Warm Up
Farmers Carry Warm-Up | Tell, Show, Do, Check
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Zone 2
On the 5:00 x 6-12 Rounds:
400 Meter Run
Row Meters Time Remaining
MINDSET
Aristotle
"It is the mark of an educated mind to be able to entertain a thought without accepting it."
Intellectual maturity involves considering different ideas and perspectives without immediately adopting them.