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Workout

"Touchdown”

For Total Reps:

5 Minute Burpee Box Jumps (24"/20")

5 Minute Bike Calories

4 Minute 10-Meter Shuttle Runs

4 Minute Bike Calories 

3 Minute Single Dumbbell Box Step-up (20")

3 Minute Bike Calories 

2 Minute 10-Meter Double Dumbbell Farmers Carry

2 Minute Bike Calories 

1 Minute Row Calories

1 Minute Bike Calories

Dumbbell: (50/35)

AEROBIC ENDURANCE

KG | (22.5/15)

AGE GROUP

13-15 & 55+ | (35/25)'s 

KG | (15/11)

Open-Games

For Total Reps:

6 Minute Row Calories 

6 Minute Bike Calories 

5 Minute Burpee Box Jumps (24"/20")

5 Minute Bike Calories

4 Minute 10-Meter Shuttle Runs

4 Minute Bike Calories 

3 Minute Single Leg Squats 

3 Minute Bike Calories 

2 Minute 10-Meter Handstand Walk Lengths 

2 Minute Bike Calories 

1 Minute Row Calories

1 Minute Bike Calories

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a longer workout to improve our aerobic efficiency. This workout should be completed at a moderate effort. This teaches the body to process lactate build-up in the muscles, leading to a handful of health and performance benefits such as increased cardiovascular function, metabolic efficiency, improved endurance, and stamina for daily life and sport. 

Scoring

Score: Reps

Movements

Intended Intensity: RPE 5
Target Loading: Light-Moderate 
Fitness Attribute Improved: Aerobic Endurance
Target Score: 360-560 Reps 
Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
Shuttle Runs: Every 10-meter segment = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line. 
DB Box Step-ups: Hold a single dumbbell on the shoulder as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box. This should be a weight that you need a maximum of 1-2 breaks with throughout the 3:00.
DB Farmer's Carry: Choose a dumbbell weight that you can hold onto for at least 1:00 straight before putting them down. Every 10-meter segment = 1 rep. At each turnaround, only one foot must touch the ground over the line. 

The One | Teaching Focus

Full Hip and Knee Extension

Verify that athletes fully extend their hips and knees at the top of the box jump.
Incomplete extension may lead to inefficient power generation and can increase the risk of injury.

Strategies

Aim to work at a moderate pace on the machines. This should feel like a pace you could hold for 30-60 minutes if we asked you to. 

Work at the gym movements at a methodical pace. Each set should feel like a good challenge of work, but you should not feel depleted after any.

Modifications

BIKE & ROW

Bike Erg
Ski
Treadmill/Runner

BURPEE BOX JUMPS

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only

SHUTTLE RUNS

Run
Treadmill/Runner
Bike Erg
Ski
Burpees

SINGLE DUMBBELL BOX STEP-UPS

Reduce Loading/Box Height
Sub Kettlebell
Dumbbell Forward/Reverse Lunges
Empty Barbell Back Rack Step-Ups
Goblet Squats
Unweighted Box Step-ups

FARMER’S CARRY

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

Logistics

You can start a second group 5:00 behind, if there are not enough machines to support your class. 

Lesson Plan
(0-3 minutes)

(0-3 minutes)

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)

General Flow

  • 1:30 Box Step Ups
  • 0:30 Elevated Pigeon on Box (right)
  • 0:30 Elevated Pigeon on Box (left)
  • 0:30 Air Squats
  • 5 Quick Ups
  • 5 Broad Jumps
  • 5 Burpees
  • 5 Low Box Jumps
  • 3 Burpees
  • 3 Box Jumps
  • 3 Burpee Box Jumps

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Dumbbell Box Step Ups

  • 0:30 Bodyweight Step Ups
  • Athletes should have whole foot on the box and drive through front foot until fully extended
  • Demonstrate how athletes can hold the DB 
  • Goblet position
  • Farmers position
  • On a shoulder
  • On the back
  • 0:30 DB Box Step Ups
  • Allow athletes to try different positions holding the DB
  • Focus on athletes fully extending with one leg, and keeping the chest up. 

Farmers Carry Warm-Up 

  • 0:20 Plank Scapular Retractions
  • Scapular Retractions: With arms extended in front, focus on pulling the shoulder blades back (squeezing them together) and then releasing.
  • 0:20 Plank Shoulder Taps
  • This helps activate the core and stabilize the shoulders, key for maintaining posture during carries.
  • 0:20 Single-Arm Suitcase Carry (Light Load)
  • Have athletes pick up a light weight in one hand and walk 10–15 meters (or in place if space is limited).
  • Encourage them to stand tall, roll the shoulders back, and brace the core to avoid leaning to one side.
  • 0:20 Double Dumbbell (or Kettlebell) Light Farmer’s Carry
  • Watch for athletes maintaining upright posture, a tight core, and stable, steady steps.
  • 0:20 Farmer’s Carry (Workout Load)
  • Move to the load intended for the workout.
  • Ensure athletes keep their eyes forward, shoulders back, and arms relaxed (not shrugging). Emphasize even weight distribution and deliberate foot placement.

Strength
(21-33 minutes)

N/A

Primer
(33-39 minutes)

(21-27 minutes)

Practice Round

  • Complete 4-6 Practice Reps of Each Movement
  • *Perform 3-5 Calories on the Bike or Rower Between Each Practice Set

Break

Workout Q&A

Workout
(39-55 minutes)

(27-57 minutes)

Look For

  • Look for athletes to settle into a moderate pace that allows them to continuously move for the duration of each section.  On the loaded movements, be sure they have chosen loads they can do really big sets with. 

Post Workout Clean Up & Chat (57-60)

  • Clean Up & High Fives
  • Final Remarks, Encouragements, And Announcements.
  • Functional R.O.M. Flow [Link]

Accessory Work

Killer Core 

4 Sets For Quality: 

Minute 1: Max L-Sit Hold 

Minute 2: 8 Barbell Rollouts 

Minute 3: 12 Dumbbell Side Bends (Each Side) 

Minute 4: Rest 

MINDSET

Plato 

"Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind."

Forced learning is ineffective; genuine understanding comes from a voluntary desire to learn.

Additional Elements

Have questions?

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