METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Peak Week 2 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:08 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to first Strength Set

Prep

10 Thrusters (Barbell Only)
2 Sets of 5 Front Squats (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)
1 Set of 3 (75%) - Round 4 (6:00)
2 Sets of 3 (80%) - Round 5 (3:00), & Round 6 (0:00)

Timing:
X:15 Start 13-Minute Clock Counting Down

3. Metabolic Conditioning (METCON)

3 Rounds For Intensity and Technique (FIT)
10 Squat Cleans (115/80/35%)
10 Lateral Burpees

Timing: 10-Minute Cap
X:35 Start -10:00 Clock Counting Up

Scaling and At-Home Variations:

10 Squat Cleans (115/80/35%)

Equipment Substitutions:
~10 Double DB/KB Squat Clean (50s/35s/Heavy)
~15 Double DB/KB Squat Clean (35s/25s/Medium)
~10 DB/KB One-arm Squat Cleans on Each Arm (50/35/Heavy)
~15 DB/KB One-arm Squat Cleans on Each Arm (35/25/Medium)

DB/KB Clean Tips and Variations

10 Lateral Burpees

Fitness Level Scaling:
~Jump laterally over something smaller or a line. Do not step over.

Burpee Tips and Variations

4. Cool-down

4.1

3 Minutes of Slow Cardio

4.2

T-Spine Smash
2 Minutes on Each Side

4.3

3 Rounds for Quality
6 Alternating Lunges
6 Ring Rows

At-Home Substitutions:

Ring Rows to DB/KB/Ruck Bent-over Rows

Accessory Athlete Bonus Work

Why, When, and How and Do You Need to Add Bonus Work?

Pre-Class Oly Bonus (Level 1)

20-Minutes to Find
Snatch 1 RM for the Day

Timing:
X:neg10 Latest Start: 20:00 Clock Counting Down
Finish by X:10 to Join Strength in Class

Post-Class Accessory Work - Lower Body (Level 1)

3 Hard Sets
Hip Thrusts (40% of Back Squat Max)

*Today's "Hard Sets" should be 2-3 Reps Shy of Failure

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 1 - Peak Week 2 of 4