"Upset Stomach"
4 Rounds For Time:
400 Meter Run
30 AbMat Sit-ups
300' Front Rack Carry
Dumbbells: (50/35)'s
Time Cap: 25 Minutes
KG | 22.5/15
"Sunday Runday"
Run 2-3 miles
AGE GROUP
13-15 & 55+ | (35/25)’s
Same as class
This workout is a full-body challenge that will test your endurance, core strength, and stability. The 400-meter run will elevate your heart rate, the AbMat sit-ups will target your core, and the 300’ front rack carry will challenge your midline stability and shoulder endurance. Focus on maintaining a steady pace during the runs, staying strong through the sit-ups, and bracing your core to control the front rack carry. Consistency and efficient transitions are key to completing this workout quickly!
Score | Total time
Run | 2:15 or less.
Sit Ups | Unbroken set, finishing in about 1:00
Front Rack Carry | We are looking for an active position here, the DBs should not completely rest on top of the shoulders.
Bracing the Core in Dumbbell Front Rack Carry
Today’s focus is on properly bracing the core during the dumbbell front rack carry. This exercise not only strengthens your shoulders and arms but also heavily engages your core muscles. Maintaining a strong core brace is essential for stability, preventing injury, and maximizing the effectiveness of the movement. By keeping your core tight, you support your spine and maintain an upright posture, which is crucial when carrying weight in the front rack position.
400M RUN
2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs
SIT UPS
Reduce Reps
Hollow Rocks
FRONT RACK CARRY
Reduce Loading
Single Arm Front Rack Carry
Farmers Carry
Suitcase Carry
Have the carry route planned, if you have space to mark a 150ft section athletes can do an out and back. Or do a shuttle of 25-50 feet.
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
Line drill warm up 25’ each
(9 - 19 minutes)
Sit Ups Prep
Front Rack Carry Prep
(19- 25 minutes)
Practice Round
Break
Workout adjustments if needed
(25 - 50 minutes)
Look For:
Post Workout Clean Up & Chat (50-60)
Killer Core
3 Giant Sets For Quality:
20 Second Hollow Hold
20 Medicine Ball Twists (10/side)
100' Single Arm Farmers Carry (Each)
Rest 1 Minute Between Giant Sets
MINDSET
Aldous Huxley
"There is only one corner of the universe you can be certain of improving, and that's your own self."
The only thing you can truly control and improve is yourself; focus on self-improvement to make a real impact.
