Foundational #1A

Focus on improving farmer’s carry and lunges over 4 weeks, with accessory movements for overall fitness. Divide class into 8 zones with 4 athletes each (32 total); scale in multiples of 8 zones. Unilateral movements include Bowler Lunge and Woodchop: perform 10 reps on each side for 70 seconds. Bilateral movements include OH Press and Bicep Curl with 10-second scripted rests between sets. Stations should flow in a circuit around the room; pre-set equipment if necessary. First week is an opportunity to assess athletes’ movement abilities and standards. Farmer’s Carry: aim for maximum distance in 70 seconds with weights near competition levels. Goblet Lunges should be moderately heavy, aiming for maximum distance in 70 seconds. Weight recommendations: Dual KB Farmer’s Carry (Moderately Heavy → Heavy), DB Bowler Lunge (Moderate → Moderately Heavy), Goblet Walking Lunge (Moderately Heavy), OH Press (Moderate), Bicep Curl (Moderate), Woodchop (Light → Moderate)