Thursday May 14th

Warm-Up

General Prep
2 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs

Primer
1 Round @ Pace
200m Run
100ft (30m) Farmers Carry
:30 Wall Sit

Use this to confirm load selection and establish a sustainable pace before "Lava Plume" begins.

Conditioning

"Lava Plume"

For Time
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit

Score = Time

Farmers Carry: 2 x 50/35lb, 22.5/15kg Dumbbells or 2 x 53/35lb, 24/16kg Kettlebells

Level 2:
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Farmers Carry: 2 x 45/30lb, 20/15kg Dumbbells or 2 x 44/26lb, 20/12kg Kettlebells

Level 1:
5 Rounds:
400m Run or 300m Run
150m Farmers Carry
:45 Wall Sit
Farmers Carry: 2 x 25/15lb, 10/7kg Dumbbells or lightest available Kettlebells

Masters 55+:
6 Rounds:
400m Run
200m Farmers Carry
:45 Wall Sit
Farmers Carry: 2 x 35/25lb, 15/10kg Dumbbells or 2 x 35/26lb, 16/12kg Kettlebells

‍
Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: Complete each round in approximately 6:00 and finish between 30:00 and 40:00
Stimulus: Aerobic Stamina and Capacity / Carries and Holds
RPE: 7/10

Primary Objective: Consistent pacing each round with a target of approximately 6 minutes per round from start to finish.
Secondary Objective: Maintain posture and composure on the farmers carry and wall sit so that fatigue does not compound into the run on each successive round.

Workout Strategy

"Lava Plume" is a long, cyclical aerobic effort that rewards discipline over athleticism. The target is six rounds at roughly 6 minutes each, which means there is very little room to make up time lost from a blown round one. Treat the run as the primary objective today and hold pace. On the farmers carry, pick up the load, stand tall, and walk with purpose. Your shoulders should stay packed and your torso upright for the full 200 meters. The wall sit is where we may think its time off, but this is where the workout lives. Hold your depth, keep your back flat against the wall, and breathe through the full 60 seconds. When the time is up, step off the wall, shake your legs out in the first 20 meters of the run, and give yourself to the 100-meter mark to find your rhythm before settling in. Remember, the Wall Sit is accumulated time, so you can break if needed.

Modifications / Adjustments

Run: Shorten to 300m or 200m / Row 450/400m / Echo Bike 30/22 Calories
Farmers Carry: Reduce load or Distance
Wall Sit: Reduce hold time to :45 or :30