Workout 1 - Peak Week 1 of 4
Amie from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Peak Week 1 of 4
*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
Timing:
X:00 Specific Barbell Warm-up
X:07 Strength Talk, WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down
Prep: MetCon 3x3
3 Rounds for Warm-up*
10 Double Unders
4 Front Squats
4 Overhead Lunges
4 Chest-to-bar Pull-ups
*Work up to WOD Weight
After (With at least 2 minutes left),
Front Squats
1 Set of 3 (40%)
2. Strength
Front Squat
1 Set of 3 (55%) - Round 1 (13:00)
1 Set of 3 (65%) - Round 2 (11:00)
1 Set of 3 (70%) - Round 3 (9:00)
3 Sets of 3 (75%) - Rounds 4 (6:00), 5 (3:00), & 6 (0:00)
Timing:
X:17 Start 13-Minute Clock Counting Down
At-Home Variations
“Tabata” Air Squats
8 x 20-Second AMRAPs (10-Seconds of Rest)
Air Squats
3. Metabolic Conditioning (METCON)
3 Rounds for Intensity and Technique (FIT)
50 Double Unders
10 Overhead Lunges (95/65/30% of 1 RM Front Squat)
10 Chest-to-bar Pull-ups
Timing: 8-Minute Cap
X:37 Start -8:00 Clock Counting Up
Scaling and At-Home Variations:
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~50 Bounding Jumps onto very Small “Box”
~25 Bounding Box Jumps (24”/20”/Low)
~100 Jumping Jacks
10 Overhead Lunges (95/65/30% of 1 RM Front Squat)
Equipment Substitutions:
~8 DB/KB One-arm Overhead Lunges on Each Arm (50s/35s/Heavy)
~12 DB/KB One-arm Overhead Lunges on Each Arm (35s/25s/Medium)
~12 Ruck One-arm Overhead Lunges on Each Arm
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 66% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~10 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~12 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~10 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~12 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~12 Ruck One-arm 90-Degree Bent-over Rows on Each Arm
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Front Shoulder Smash
2 Minutes on Each Side
4.3
2 Rounds For Quality
2 Thrusters with 3 breaths at bottom of squat and 3 breaths overhead.
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.