Britney understands that wearing all black is more than appropriate for deadlifting.

METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Strength 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 Warm-up
X:06 Specific Barbell Warm-up
X:09 Strength Talk and Prep 7:00 Clock Counting Down

2. Strength

Back Squat
1 Set of 5 (40%) - Included as Warm-up
1 Set of 5 (55%) - Round 1
1 Set of 5 (65%) - Round 2
2 Sets of 5 (70%) - Rounds 3 and 4

Timing:
X:16 Start 4 x 3:30 Rounds (10 Minutes and 30 Seconds)

At-Home Variations

Split Squats
3 Hard Sets on Each Leg (3-4 Reps Shy of Failure)

3. Metabolic Conditioning (METCON)

Dianne - TESTING
21-15-9 Reps for Time
Deadlifts (225/155/40%-55%)
Handstand Push-ups

Timing: 12-Minute Cap
X:26 WOD Talk and Prep - 7:00 Clock Counting Down
X:33 Start -12:00 Clock Counting Up

Scaling and At-Home Variations:

Deadlifts (225/155/40%-55%)

Equipment Substitutions:
~42-30-18 Double DB/KB Deadlifts
~55-40-25 Double DB/KB Deadlifts (35s/25s/Medium)
~25-18-12 DB/KB Alternating One-arm Deadlifts (50/35/Heavy)
~42-30-18 DB/KB Alternating One-arm Deadlifts (35/25/Medium)
~42-30-18 Ruck Alternating One-arm Deadlifts

Deadlift Tips and Variations

Handstand Push-ups (Kipping Allowed)

Fitness Level Substitutions:
~No More Than 100% of a Max Set for the First Round
~9-7-5 Strict HSPUs
~HSPUs to HSPUs with a Mat to HSPUs Feet on Box to HSPUs Knees on Box to Pike Push-ups to Banded Pike Push-ups

HSPU Tips and Variation Demos

4. Cool-down

4.1

3 Minutes of Slow Cardio

4.2

Biceps Smash
2 Minutes on Each Side

4.3

3 Rounds for Quality
3 Strict Toes-to-bars
3 Strict Pull-ups

Scaling and At-Home Variations

~3 Hollow to Arch Swing and Hold to DB/KB Straight-arm Pull-overs

~Ring Rows or DB/KB Bent-over Rows

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 - Strength Week 1 of 4