METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Strength Week 3 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 Running Drills
X:18 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to Start WOD

2. Metabolic Conditioning (METCON)

20:00 AMRAP
Max Pull-up Bar Hang
800m Run
30 Push-ups

Timing:
X:25 Start - 20:00 Clock Counting Down

Scaling and At-Home Variations:

800m Run

Fitness Level Scaling:
~7:30 -10:00 Best Mile: 600m
~10:00+ Best Mile: 400m

Running Technique and Tips

30 Push-ups

Fitness Level Substitutions:
~75% of a Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups

Push-up Tips and Variations

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Thoracic Spine Extension
2 Minutes

3.3

3 Rounds for Quality
5 Slow Motion Air Squats
5 Ring Rows with Pause at Chest

At-Home Variations

Ring Rows to Bent-over Rows

Open Gym Upper Body Strength Option

Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set of 6 (70%)
1 Set of 6 (65%)

3 x Hard Sets*
a. Double DB/KB Chest Fly + DB/KB Bench Press
b. DB/KB Side Bends
c. Band Reverse Fly + External Rotation
d. Hanging L-Leg Raises

*Hard Set Today is 1-2 Reps Shy of Failure

1 Max Set
Strict Ring Dips

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 5 - Strength Week 3 of 4