2025-03-27

• Overview: 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.
• Farmer's Carry: Use two dumbbells held at the sides. Should be able to complete in 1-3 sets.
• Intended Intensity: RPE 6
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 18-30 Minutes

• 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

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

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

• Kneel on one leg with your back foot elevated against the wall.
• Push your hips forward to stretch the hip flexor and quads.
• Hold for 1 minute per leg.
• Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

• Sit on the floor with your legs straight and spread apart.
• Lean forward, keeping your spine long, and hold for 1 minute.
• Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

• Anchor a light band to the rig.
• Loop your hand through the band and step back to stretch the lats and chest.
• Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

• Start on hands and knees with one hand behind your neck.
• Rotate your upper body toward the hand that is up.
• Actively hold the end range for 2-3 seconds, then return to center.
• Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

• Sit on the floor with one leg in front at 90° and the other behind at 90°.
• Actively rotate your hips to switch sides, using your hands minimally for balance.
• Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

• Start on hands and knees with knees wide apart and feet turned out.
• Actively push your hips back and hold for 2-3 seconds, then return forward.
• Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

• Hold an empty barbell or dowel overhead.
• Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
• Position your hands as close together as you can while maintaining proper form.
• Hold the bottom position for 10-15 seconds, then rise.
• Perform 6-8 reps.