Workshop

Farmer's Carry and Sandbag Lunges

Thời lượng: 47 phút
RPE mục tiêu: 5
Số block: 6

Dụng cụ

Kettlebell
Row Erg
Sandbag
Treadmill
Ski Erg

Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
- Cat-Cow40s
- OH Bowler Lunge40s
- KB Deadlifts to High Pull40s
- Situp to Glute Bridges40s
- Walkout Pushup40s
Farmer's Carry and Sandbag Overview
Intervals · 6 phút
Ghi chú của coach
Farmer’s Carry Technique Teaching Points: 6 Minutes . Grip with index finger at the front corner of each KB. Stand tall with KBs by sides, lats locked, core tight. Aim to not just walk, but run with the weights. Practice your turning as if working through gates.. SB Walking Lunges: . Load sandbag across shoulders, using whichever grip is most comfortable for you. Focus on finding your most efficient stride length. Short strides are more quad heavy, long strides are more glute heavy.
- Sandbag Walking Lunges
  Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- KB Farmer's Carry
Farmer's Carry and Sandbag Practical Hands On
Intervals · 7 phút
Zone 1: 3 mins, Zone 2: 3 mins, 60s Transition
Ghi chú của coach
Athletes will practise techniques and conduct light testing before the workout. Set up lanes for lunges: out and back. Farmer's carry loops around or beside lunge lanes. Alternative setup: divide the room for Farmer's Carry and Sandbag Lunges. Ensure sufficient space for movement in both exercises
- Zone 1
  Alternate 'I Go, You Go' 25-50m for 3 minutes
  - KB Farmer's Carry25-50 m
- Transition1 phút
  - Nghỉ 1 phút
- Zone 2
  Alternate 'I Go, You Go' 12.5m for 3 minutes
  - Sandbag Walking Lunges13 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Workout
Intervals · 16 phút · Tập 1 phút / Nghỉ 20s · 12 vòng
60 seconds of work, 20 seconds of rest, 12 rounds. Controlled Row. Zone 1: Use any machine (Run, Row, or Ski). Zone 2: Perform lunges in designated centre lanes for the farmer’s carry. Zone 3: Farmer’s carry lane loops around lunges; all movements to be completed as loops
- Zone 11 phút
  Run/Row/Ski
  - RowErg1 phút · RPE 6
    Thay bằng: SkiErg
- Zone 2Sandbag Walking Lunges1 phút1 phútThay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 3KB Farmer's Carry10 reps · 1 phút1 phút
Relay Finisher
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 8 phút
I Go, You Go - The Team that completes this sequence twice each wins!
Divide into groups of 3. Set an 8-minute countdown
- Partner 1
  - KB Farmer's Carry50 m
  - Sandbag Walking Lunges25 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Partner 2
  - Nghỉ
- Partner 3
  - Nghỉ
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference