Stop & Shop

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Thu

Mar 27

Stop & Shop

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Workout

"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

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Time Cap: 35 Minutes

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KG | (22.5/15)

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AEROBIC POWER [LACTATE THRESHOLD]

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AGE GROUP

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

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KG | (15/11)

Competitor

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

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Time Cap: 35 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

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.

Scoring

Score: Time

Movements

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

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.

Strategies

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.

Modifications

FARMER’S CARRY

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

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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

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DOUBLE UNDERS

Reduce Reps
150 Single Unders
Plate Hops
20 Burpees
1:30 Effort On Any Machine

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

Logistics

[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

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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

3:00 Progressive Bike Warm Up
1:00 Damper super Low
1:00 Damper higher
1:00 Damper Higher
0:30 Floor Forearm Stretch
0:30 Achilles Stretch (each side)
0:20 Hollow Hold
0:20 Alternating V-Ups
0:20 Sit-Ups

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

(9-19 minutes)

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General Double Under Warm Up

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhancing footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

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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 For Time:
25m Dumbbell Farmer's Carry
300/250m Bike Erg
20 Double Unders
10 AbMat Sit-ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For‍

Farmers Carry: Athletes should only need to break 1-2 times throughout the carry, be sure they have chosen the appropriate loading.
Bike: Look for athletes to maintain 70+ RPM throughout their bike.
Double Unders: As grip and shoulders fatigue from the carry, encourage athletes to relax their shoulders.
Sit Ups: Encourage athletes to move smooth and steady here, no need to sprint but we want to try and stay moving the whole time.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Zone 2

On the 5:00 x 6-12 Rounds:

400 Meter Run

Row Meters Time Remaining

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MINDSET

Aristotle

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"It is the mark of an educated mind to be able to entertain a thought without accepting it."

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Intellectual maturity involves considering different ideas and perspectives without immediately adopting them.

Additional Elements

Have questions?

Reach out!

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