Backseat Driver

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Thu

May 1

Backseat Driver

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Workout

"Backseat Driver"

5 Rounds For Time:

40-35-30-25-20 V-Ups

300-ft. Farmers Carry

20 Dumbell Bench Press

1,000/900 Meter Bike Erg

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Dumbbells: (50/35)'s

Time Cap: 30 Minutes

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AEROBIC POWER [LACTATE THRESHOLD]

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KG | (24/15)

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AGE GROUP

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

KG | (15/11)

Competitor

5 Rounds For Time:

30-25-20-15-10 GHD Sit-ups

300-ft. Farmers Carry

10 Wall Walks

1,000/900 Meter Bike

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Dumbbells: (50/35)'s

KG | (24/15)

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we are getting in quality movement, working on core stability, and improving our muscular endurance. Work at each set until muscular fatigue to get the best improvements.

Scoring

Score: Time

Movements

Bike Erg: Should be completed in 2:00 or less.

Intended Intensity: RPE 5-6

Target Loading: Light-Moderate

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 22-28 Minutes

V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs. Your first set of reps should take no longer than 1:30 to complete.

Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry in no more than 1:30. If you cannot achieve that, please adjust your weight.

DB Bench Press: Choose a dumbbell loading that takes 1:00 or less to complete. Aim to complete these unbroken or with no more than one quick break.

The One | Teaching Focus

Shoulder Blade Retraction:

Shoulders should be pulled back and down.
Creates a stable base and protects the shoulders.

Strategies

Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.

Perform v-ups, carries, and bench reps until you experience muscular fatigue. At that point, take a short break. Once you are ready, perform another set in a similar fashion.

Modifications

V-UPS

Reduce Reps
Alternating Single-Leg V-ups
Tuck Crunches
Sit-Ups
Hollow Rocks

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FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold

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DUMBBELL BENCH PRESS

Reduce Loading/Reps
Sub Barbell (115/85)
Floor Press
Hand-Release Push-ups
Weighted or Deficit Push-Ups
30 Burpees

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1,000/900 METER BIKE ERG

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
400m Run
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)

Logistics

For the farmers' carry, you can set up a 30ft segment and have athletes complete down and back, or do a 150ft out and back course.

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

0:30 Pec Stretch (right)
0:30 Pec Stretch (left)
0:30 Band Pass Throughs
0:30 Band Around the Worlds
0:30 Band Pull Aparts
0:30 Spiderman Stretch
0:30 Bodyweight Goodmornings
0:30 Squat Jumps
V-Up Prep
3 x 0:10 Hollow Hold
0:20 Lying Leg Raises
0:20 Single Leg V-Ups
Look for athletes to meet in the middle when touching the foot
0:20 Double Leg V-Ups
Help athletes find a rhythm here, they should make contact in the middle where shoulder blades are off the ground.

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

(9-21 minutes)

Dumbbell Bench Press

10 Push-Ups
With light Dumbbell
5 Crush Grip Bench Press
5 Single Arm DB Bench Press (each arm)
Look for athletes to keep a stable midline as they bench.
5 DB Bench Press
Focus on athletes keeping control of the DB, and reaching full range of motion.
With Workout Weight
3 Tempo DB Bench Press
3 Seconds Down
3 Dumbbell Bench Press

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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)}

(21-27 minutes)

Practice Round

10 V-Ups
50ft Farmers Carry
5 Dumbbell Bench

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For‍

V-Ups: Look for athletes to get their shoulder blades off the ground each rep. In order to get the full range of the movement we want athletes to fully fold at the top.
Farmers Carry: Athletes should aim to roll the shoulders back and down.
Dumbbell Bench Press: Focus on athletes to keep their core tight as they bench press, we want full control over the dumbbells.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Zone 2

30-60 Minute Run [RPE 2-3]

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MINDSET

Byron Pulsifer

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"Today, give a stranger a smile without waiting for it may be the joy they need to have a great day."

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A simple, unsolicited act of kindness, like a smile, can brighten someone’s day in ways you may never know.

Additional Elements

Have questions?

Reach out!

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