Workout 4 - Strength Week 1 of 4
Sometimes you get the memo and sometimes you miss the memo to all wear matching clothes. Chris, Morgan, and Britney clearly got the memo today.
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
Limit Hanging Reps in Warm-up! There are a lot of haning reps in the WOD, and you don’t want to tear.
Timing:
X:00 General Warm-up
X:10 Handstand Practice for 7 Minutes - Start 7:00 Clock Counting Down
X:17 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down to MetCon Start
Prep: 3x3
Perform 3 rounds with 3 reps of each exercise. For the Bar Muscle-ups, for most people, I recommend doing 1 the first round, 2 the second, and 3 the third instead of 3 each round.
2. Metabolic Conditioning (METCON)
FIT
10 Bar Muscle-ups
20 Strict Pull-ups
30 Ring Rows
40 Toes-to-bars
50 Burpees
60 AbMat Sit-ups
Timing:
X:27 Start - 18:00 Clock Counting Up
Scaling and At-Home Variations:
Fitness Level Scaling:
~10 Burpee C2B Pull-ups to Bupee 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 at Top)
Equipment Substitutions:
~15 Double DB/KB Bicep Curls (50s/35s/Heavy)
~20 Double DB/KB Bicep Curlss (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 Burpees
Fitness Level Scaling:
5-Minute Cap on Burpees
Fitness Level Scaling:
~If you reach failure, good job. End your workout.
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Upper Glute Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Power Cleans (Barbell)
3 Deficit Push-ups
At-Home Variations
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.