Workout 4 - Peak Week 1 of 4
Scott 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 General and Specific Warm-up*
*Extremely fast start today for the long work-out. Focus warm-up on working up to clean WOD weight, and prepping body for the specific exercises. The strategy for this workout is to start slow, so the first round can be used as a continuation of the warm-up.
2. Metabolic Conditioning (METCON)
"Hotshots 19" - TESTING
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95/40%)
7 Strict Pull-ups
400m Run
Timing: 45-Minute Time Cap
X:07 Start - 45:00 Clock Counting Up
Scaling and At-Home Variations:
19 Power Cleans (135/95/40%)
Equipment Substitutions:
~19 Double DB/KB Clean (50s/35s/Heavy)
~28 Double DB/KB Clean (35s/25s/Medium)
~14 DB/KB One-arm Cleans on Each Arm (50/35/Heavy)
~19 DB/KB One-arm Cleans on Each Arm (35/25/Medium)
~19 Ruck One-arm Cleans on Each Arm
Fitness Level Scaling:
~Total Pull-ups should not be more than a 50% a max set.
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~5 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~7 Double DB/KB Bent-over Rows (35s/25s/Medium)
~5 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~7 DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~7 Ruck One-arm Bent-over Rows on Each Arm
400m Run
Fitness Level Scaling:
~7:30 -10:00 Best Mile: 300m Run
~10:00+ Best Mile: 200m Run
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Squat with Weight on Knees
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Toes-to-bars
3 Push-ups
At-Home Variations
Toes-to-bars to Band Pull-downs to DB/KB/Ruck Straight-arm Pull-overs
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.