"Stop & Shop"
Duration: 35:00
3 Rounds For Time:
200-Meter Farmer's Carry, 50 / 35 lbs
35/30 Calorie Echo Bike
100 Double Unders
50 Sit-ups
Time Cap: 35 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
REPEAT FROM 3/27/2025
- 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: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Should be able to complete in 1-3 sets.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-30 Minutes
STRATEGY
- 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.
SUBSTITUTIONS
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 2:00 Farmer’s Carry March in Place
- 2:00 Farmer’s Carry Hold
35/30 CALORIE ECHO BIKE
- 1,500/1,350m Bike Erg
- 45/36 Calorie Bike Erg
- 45/36 Calorie Row
- 35/30 Calorie Ski
- 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
- Plank Shoulder Taps
MOVEMENT PREP
2 Rounds:
25-50m Light Farmer's Carry
1:00 Easy Bike
20 Double Unders
10 Sit-ups