Workout 2 - Peak Week 2 of 4
Spencer from Outsiders Barbell
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 General Warm-up
X:05 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
Prep:
Work-up to 55% Strict Press. As you do, between sets, warm-up WOD exercises. During the first few working sets of strict press, you can continue warming up for the WOD as well.
2. Strength Work
Strict Press
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:12 Start 13:00 Clock Counting Down
Scaling and At-Home Variations
DB/KB Strict Press Variation (As Heavy As Possible)
3 Hard Sets (2-3 Reps Shy of Failure)
3. Metabolic Conditioning (METCON)
For Intensity and Technique (FIT)
10 Bar Muscle-ups
20 Strict Pull-ups
30 Ring Rows (45-Degree Angle)
40 Toes-to-bars
50 Push-ups
60 AbMat Sit-ups
Timing: 20-Minute Cap
X:30 Start - 20:00 Clock Counting Down
Scaling and At-Home Variations:
Fitness Level Scaling:
~10 Burpee C2B Pull-ups to Burpee Pull-ups to Burpee Jumping Pull-ups
Equipment Substitutions:
~10 Burpee + Double DB/KB Clean (50s/35s/Heavy)
~15 Burpee + Double DB/KB Clean (35s/25s/Medium)
~10 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~15 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~15 Burpee + 2 Ruck Alternating One Arm Cleans
Fitness Level Scaling:
~Total Pull-ups should not be more than a 1.3x a max set.
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~15 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~20 Double DB/KB Bent-over Rows (35s/25s/Medium)
~15 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~20 DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~20 Ruck One-arm Bent-over Rows on Each Arm
30 Ring Rows (45-Degree Angle)
Equipment Substitutions:
~15 Double DB/KB Bicep Curls (50s/35s/Heavy)
~20 Double DB/KB Bicep Curls (35s/25s/Medium)
~15 DB/KB One-arm Bicep Curls on Each Arm (50/35/Heavy)
~20 DB/KB One-arm Bicep Curls on Each Arm (35/25/Medium)
~20 Ruck One-arm Bicep Curls on Each Arm
40 Toes-to-bars
Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
50 Push-ups
Fitness Level Scaling:
~Not more than 150% of a Max Set of Push-ups
~Push-ups to Banded Push-ups to Knee Push-ups
Fitness Level Scaling:
~If you reach failure, move on to the next round regardless of what rep you are on.
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Gut Smash
2-4 Minutes
4.3
30 Seconds of Pass-throughs
30 Seconds of Pass-throughs in Partial Squat
30 Seconds of Pass-throughs in Bottom of Squat
Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
Power Clean + Jerk
8 Sets of 1 (65%-90%)
Timing:
X:neg09 Latest Start: Clock with 8 x 2:00 Rounds
Finish by X:07 to Join Strength in Class
Post-Class Accessory Work - Upper Body (Level 1)
3 Hard Super Sets
a. Bench Press (60%)
b. Barbell Bent-over Rows
c. Laying Weighted Leg Raises
*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.