Workout 4 - Strength Week 2 of 4
Vidisha, like everyone, just loves when a camera gets shoved in her face;)
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Strength 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:10 400m Jog with a FAST last 100m
X:13 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
Prep: 3x3
3 Rounds of 3 reps of each exercise (10 reps for the double unders).
2. Metabolic Conditioning (METCON)
3 x 5-Minute Rounds For Reps (5-Minute Rest)
From 0:00-2:00,
400m Run
AMRAP Double Unders
From 2:00-3:00
AMRAP Push Jerks (95/65/35%)
From 3:00-4:00
AMRAP Pull-ups
From 4:00-5:00
AMRAP Hang Squat Cleans
Timing:
X:20 Start - 25:00 Clock Counting Up
Scaling and At-Home Variations:
400m Run
Fitness Level Scaling:
~7:30 -10:00 Best Mile: 300m
~10:00+ Best Mile: 200m
*A Distance you can get done in less than 1 Minute and 30 seconds.
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~Bounding Jumps onto very Small “Box”
~Bounding Box Jumps (24”/20”/Low)
~Jumping Jacks
Push Jerks (95/65/35%)
Equipment Substitutions:
~Double DB/KB Push Press (Medium or Heavy)
~DB/KB One-arm Push Press for 30 Seconds on Each Arm (Medium or Heavy)
~Ruck One-arm Push Press for 30 Seconds on Each Arm
Fitness Level Scaling
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~Double DB/KB Bent-over Rows (As Heavy As Possible)
~DB/KB One-arm Bent-over Rows 1/2 Time on Each Arm (As Heavy As Possible)
~Ruck One-arm Bent-over Rows 1/2 Time on Each Arm
Equipment Substitutions:
~AMRAP Double DB/KB Clean (50s/35s/Heavy)
~AMRAP Double DB/KB Clean (35s/25s/Medium)
~AMRAP DB/KB Alternating One-arm Cleans (50/35/Heavy)
~AMRAP DB/KB Alternating One-arm Cleans (35/25/Medium)
~AMRAP Ruck Alternating One-arm Cleans
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Ankle Flexion: Squat with Weight on Knee
2 Minutes on Each Side
3.3
3 Rounds for Quality
10 Pass-throughs or Slow Arm Circles at Bottom of Squat
3 Ring Rows with Pause at Chest
At-Home Variations
Ring Rows to DB/KB/Ruck 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.