Workout 1 - Peak Week 4 of 4
Monte and class from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Peak Week 4 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:06 Specific Barbell Warm-up
X:09 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to 1st Working Set of Front Squats
Prep
10 Thrusters (Barbell Only)
1 Sets of 5 Front Squat (40%)
1 Sets of 5 Front Squat (50%)
2. Strength
Front Squat
1 Set of 3 (60%) - Round 1 (15:00)
1 Set of 3 (70%) - Round 2 (12:30)
1 Set of 3 (75%) - Round 3 (10:00)
1 Set of 3 (80%) - Round 4 (7:00)
1 Sets of 3 (85%) - Rounds 5 (3:30)
1 Set of 3 (90%) - Round 6 (0:00)
Timing:
X:16 Start 15-Minute Clock Counting Down
3. Metabolic Conditioning (METCON)
7-Minute AMRAP For Intensity and Technique (FIT)
15 Thrusters (95/65/35%)
50 Double Unders
10 Strict Chin-ups
Timing:
X:38 Start -7:00 Clock Counting Down
Scaling and At-Home Variations:
15 Thrusters (95/65/35%)
Equipment Substitutions:
~15 Double DB/KB Thrusters (35s/25s/Medium)
~10 Double DB/KB Thrusters (50s/35s/Heavy)
~10 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~15 DB/KB One-arm Thrusters on Each Arm (35/25/Medium)
~15 Ruck One-arm Thrusters on Each Arm
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
Fitness Level Scaling
~Strict Chin-ups to Banded Chin-ups to Ring Rows
Equipment Substitutions:
~10 Double DB/KB Bicep Curls (50s/35s/Heavy)
~16 Double DB/KB Bicep Curls (35s/25s/Medium)
~10 DB/KB Bicep Curls on Each Arm (50/35/Heavy)
~16 DB/KB Bicep Curls on Each Arm (35/25/Medium)
~16 Ruck Bicep Curls on Each Arm
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Triceps Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Push-ups with a Pause at Bottom and Top
3 Air Squats with a Pause at Bottom and Top
Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 1)
20-Minutes
Snatch (Work up to and at 90% 1 RM)
Timing:
X:neg11 Latest Start: 20:00 Clock Counting Down
Finish by X:09 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 0-1 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.