Choose distances on each station to clear the station in 2 minutes or less.  Aim to find a pace that is sustainable for all three rounds, our rounds should take about the same amount of time each round.

Score: Time

Intended Intensity: RPE 6-7 

Target Loading: Light-Moderate 

Fitness Attribute Improved: Lactate Threshold

Target Score: 15-20 Minutes 

Rolling the Shoulders Back in Farmer’s Carry

Today’s emphasis is on maintaining proper posture by rolling the shoulders back during the farmer’s carry. Rolling the shoulders back and down helps create a strong, stable upper body and keeps the load in a safe, efficient position. This posture engages the upper back muscles, protects the shoulders from rounding forward, and supports better breathing and core stability during the carry.

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

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FARMER’S CARRY

Reduce Loading
Reduce Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold 
2x Distance Shuttle Runs

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1,000/900 METER BIKE ERG

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
400m Run
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

If athletes need to share bikes, have athletes start 2:00 ahead of a second group.  Athletes should be able to flow through without running into each other on the bikes.