"Magic 8 Ball"
Duration: 35:00
For Time:
1,600 Meter Run
80 Sit-ups
800 Meter Medball Run, 20 / 14 lb
40 Sit-ups
400 Meter Farmer's Carry, 50 / 35 lbs
20 Sit-ups
Time Cap: 35 Minutes
AEROBIC POWER
STIMULUS
REPEAT FROM 2/6/2025
- Overview: Today’s chipper-style workout decreases in volume, but the movements get more challenging. Set your effort from the beginning and see if you can maintain it throughout!
- Run: Choose an opening run distance that takes under 10:00 to complete, with the goal being closer to 8:00. Run this 1-2 minutes slower than your mile time trial.
- Medball Run: Run with the medicine ball on the shoulder, rotating sides as needed. Should take 4-6 minutes. If you can't complete the run in less than 6:00, reduce the distance. We'd prefer you reduce the distance and run WITH the medball rather than run the full distance WITHOUT the medball.
- 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.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a weight that you could complete at least 200 meters unbroken with when fresh.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power
- Target Score: 20-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- The opening mile sets the tone. Target 1-2 minutes slower than your mile PR pace. You should feel in control and be able to move straight into the sit-ups.
- Break sit-ups into sets of 20 to 30 from the first round.
- Be prepared to switch arms regularly during the medball run - every 100 meters may be a good strategy.
- For the farmer's carry, pull your shoulders back by rotating your thumbs out. Keep your chest upright and flex your lats, so they pull your shoulder joint down into a locked position.
SUBSTITUTIONS
1,600 METER RUN
- 10:00 Time Cap
- 2,000/1,800m Row
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Effort on Treadmill/Runner
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
800M MEDBALL RUN
- 6:00 Time Cap
- Remove Medball
- 1,000/900m Row
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner
- 60 Burpees
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 4:00 Farmer’s Carry March in Place
- 4:00 Farmer’s Carry Hold
- Plate Hug Carry
MOVEMENT PREP
200m Run
10 Sit-ups
100m Medball Run
10 Sit-ups
50m Farmer's Carry