Don't You Cry No More

Sun

Sep 29

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Workout

"Don't You Cry No More"

5 Rounds For Time:

30 AbMat Sit-ups

300' Farmers Carry

60 Double Unders

300' Farmers Carry

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Dumbbells: (50/35)'s

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"Sunday Runday"

Run 2-3 Miles

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KG | N/A

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

This workout challenges your core, grip strength, and endurance. The AbMat sit-ups give your midline a solid workout, while the farmer’s carry, done twice each round, will test your grip and shoulder stability. The double unders keep the intensity high and your heart rate elevated. Focus on keeping a steady pace through each movement, especially during the farmer’s carry, and push yourself to stay unbroken on the double unders. Consistency is key to finishing strong!

Scoring

Score | Time to complete work.

Movements

Abmat Sit Ups | Unbroken set, 1:00 or less.

Farmers Carry | 2:00-3:00, one break.

Double Unders | 1:00 or less.

The One | Teaching Focus

Roll the Shoulders Back

We’re emphasizing the importance of “rolling the shoulders back” during the farmer’s carry. This posture adjustment ensures that the shoulders are properly aligned, enhancing stability and reducing strain on the upper back and neck. Keeping the shoulders rolled back also engages the core and promotes a tall, upright posture, which is critical for carrying heavy loads efficiently and safely.

Modifications

AB MAT SIT UPS

Reduce Reps
Hollow Rocks

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FARMERS CARRY

Reduce Loading
Reduce Distance
Kettlebell Farmers Carry
Suitcase Hold
Shuttle Run

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DOUBLE UNDERS

Reduce Reps
1.5x Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)

Logistics

Be prepared for your farmers carry distance, doing an out and back will be easiest and give athletes a goal to make it to the halfway point before breaking. If needed, you can do 25’ or 50’ down and backs.

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3 - 9 minutes)

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General Flow 0:20 each

Downward + Upward Dogs
Alternating Worlds Greatest
Scorpions
Mountain Climbers
Plank Shoulder Taps
Plank Toe Taps
Calf Stretch (right)
Calf Stretch (left)
Jumping Jacks
Single Arm DB Suit Case Hold (each side)
Double DB Shoulder Shrugs
Hollow Rocks
V Ups
25’ Farmers Carry
Sit Ups

Specific Warm-Up
_{(9-21 minutes)}

(9 - 14 minutes)

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Double Unders | tell, show, do, check

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet
Focus on enhance footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

(14- 20 minutes)

Practice Round

10 Abmat sit ups
25’ Farmers carry
10 Double unders
25’ Farmers carry

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(20 - 50 minutes)

Look For:

Ab mat sit up | Smooth pace here, athletes should remain moving and hold a pace where they can catch their breathe.
Farmers carry | Look for our teaching focus, we want the shoulders rolled back and down.
Double unders | Still focusing on the shoulders, we want to relax our shoulders in our double unders.

Post Workout Clean Up & Chat (50-60)

_{Accessory Work}

Killer Core

[PART A]

Accumulate 3 Minute Plank Hold

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[PART B]

B) 3 x 15 Paloff Press (Each Side)

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No rest between sets

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MINDSET

Naguib Mahfouz

"You can tell whether a man is clever by his answers. You can tell whether a man is wise by his questions."

Intelligence is shown in answers, but wisdom is revealed through thoughtful, insightful questions.

Additional Elements

Have questions?

Reach out!

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