"Carried Away"
Workout Definition
5 Rounds:
20/15 Calorie Bike Erg
10 Burpee Pull-ups
400 Meter Farmers Carry
3 Rounds:
20/15 Calorie Bike Erg
10 Burpee Pull-ups
400 Meter Farmers Carry
1 Round:
20/15 Calorie Bike Erg
10 Burpee Pull-ups
Dumbbells: (50/35)'s
KILOS: 22.5's/15's
Time Cap: 30 Minutes
“Do not fear failure. But be terrified of regret.” - Ashley Soughtley Spaulding
The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.
But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.
We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.
Coaches Notes
3 Rounds:
1,00, 0:45, 0:30 Bike Erg
30 Second Down Dog to Push-Up
30 Second Active Samson
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
BIKE ERG
Bike Erg Teaching Video
BURPEE PULL-UPS
5 Frog Hops
5 No Push-Up Burpees
5 Burpees
5 Jumping Pull-Ups
5 Burpee Pull-Ups
FARMERS CARRY
10 Alternating Single DB Deadlifts
5 Double Dumbbell Deadlifts
How to Run the Teaching Portion
5 Calorie Bike Erg
5 Burpee Pull-Ups
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Bathroom, Water, Questions Video
It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.
Or this could be a time for the coach to make 1-on-1 connections on a deeper level.
This may be some of the most important minutes of the entire class. Build your community here.
20/15 CALORIE BIKE ERG
BURPEE PULL-UPS
FARMERS CARRY
5 Rounds:
200 Meter Run
10 Dumbbell Burpee
400 Meter Farmers Carry
3 Rounds:
200 Meter Run
10 Dumbbell Burpee
400 Meter Farmers Carry
1 Round:
200 Meter Run
10 Dumbbell Burpee
3 Giant Sets:
:30 Second Kettlebell Side Plank (Left Arm)
:30 Second Kettlebell Side Plank (Right Arm)
50' Dumbbell Death March
Rest 2 Minutes Between Sets
