ENDURANCE

Macrocycle: The Adaptive Athlete - Benchmark Testing Week

*Class workouts are also modified below into At-Home workouts in case you only have a

Pair of Dumbbells/Kettlebells,
Single Dumbbell/Kettlebell, or a
Ruck

0. Recovery Session

Perform in the AM if your workout in the PM or in the PM if you workout in the AM.

1. Warm-up and WOD Prep

Class Timing:
X:00 General Warm-up
X:05 Overhead Squat Barbell Warm-up and Movement Test (Section 2)
X:10 Start Skills Test (Section 3) - 5:00 Clock Counting Down
X:15 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down to Start of Metcon (Section 2) at X:23

Prep:
2 Rounds
200m Run
3 Overhead Squats (WOD Weight)

2. Movement Test

Sots Press

3. Skills Test

5-Minutes to Find
Max Set of Triple or Double Unders

At-Home Equipment Substitutions:

1-Minute and 30-Second AMRAP
Box Jumps (24”/20”/Low)

4. Metabolic Conditioning (MetCon)

"Nancy" - TESTING
5 Rounds for Time
400m Run
15 Overhead Squats (95/65/35%-50%)

Timing: 22-Minute Cap
X:23 Start - 22:00 Clock Counting Up

Scaling and At-Home Variations:

At-Home "Nancy" WOD Talk

15 Overhead Squats (95/65/35%-50%)

~16 Double DB/KB Overhead Lunges (35s/25s/Medium)
~8 DB/KB One-arm Overhead Lunges (50/35/Heavy)
~10 DB/KB One-arm Overhead Lunges on Each Arm (35/25/Medium)
~10 Ruck One-arm Overhead Lunges on Each Arm

Overhead Lunge Tips and Variations

400m Runs

Run Scaling:
7:30 - 10:00 Best Mile: Do 300m Runs or Alternate Between 400 and 200m Runs
10:00+ Best Mile: 200m Runs

Running Tips and Technique

5. Cool-down

5.1

3 Minutes of Slow Cardio

5.2

Thoracic Spine Extension
2 Minutes

5.3

3 Rounds for Quality
6 Alternating Reverse Lunges
30-second Downward-facing Dog Hold

Timing Information Explained:

MovementLink programming is designed to be able to take place in 1 hour group classes. Gym schedules may have classes start at different times 5:30 AM, 6 AM, 8:45 AM, etc. We believe in creating a WOW experience to clients ever time they walk into the gym. On thing we feel like they deserve is to have their classes start and finish on time. We plan our classes to the minute, with some buffer zones, to ensure we finish within the hour and use our time as wisely as possible. The Timing references above are for coaches running classes and for people following along in open gym or at home to make sure their workouts don’t end up taking longer than they need to.

X:10 refers to 10 minutes into class. If the class started at 6:00 AM, X:10 refers to 6:10 AM. If the class starts at 8:45 AM, X:10 refers to 8:55 AM.

In the Advanced Athlete section. You may find a negative time, like X:neg5. For a 6:00 AM class, this would refer to 5:55 AM and for a 8:45 AM class, this would refer to 8:40 AM. Another note on these negative timings, is that they are assuming the athlete is going to warm-up on their own and are designed to tell the athlete the last possible time that they are able to start their bonus work and still join the class for the next section. In this scenario, the athlete completing bonus work will have warmed up on their own and therefore does not need to warm-up again with the class. They simply need to be finished with bonus work before it’s time for the coach to talk and prep for the first section in class.

Workout 3 Endurance Option - Benchmark Testing Week