METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Strength 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:05 Specific Barbell Warm-up
X:08 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
1 Set of 5 (70%) - Round 3
1 Set of 5 (75%) - Round 4
1 Set of 5 (80%) - Round 5

Timing:
X:15 Start 5 x 3:30 Rounds (~15 Minutes)

At-Home Variations

Split Squats
3 Hard Sets on Each Leg (0-1 Reps Shy of Failure)

3. Metabolic Conditioning (MetCon)

8:00 ARMAP
10 Overhead Lunges (115/80/35% of 1 RM Back Squat)
50 Double Unders

Timing:
X:37 Start - 8:00 Clock Counting Down

Scaling and At-Home Variations:

10 Overhead Lunges (115/80/35% of 1 RM Back Squat)

Equipment Substitutions:
~10 DB/KB One-arm Overhead Lunges on Each Arm (50s/35s/Heavy)
~15 DB/KB One-arm Overhead Lunges on Each Arm (35s/25s/Medium)
~15 Ruck One-arm Overhead Lunges on Each Arm

OHS Tips and Variations

50 Double Unders

Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~25 Bounding Jumps onto very Small “Box”
~12 Bounding Box Jumps (24”/20”/Low)
~50 Jumping Jacks

DU Tips and Variation Demos

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 Power Snatches (Barbell Only)
3 Overhead Squats (Barbell Only)

At-Home Cool-down

3 Rounds for Quality
2 DB/KB/Ruck Power Snatches on Each Arm (As Light As Possible)
2 DB/KB/Ruck One-arm Overhead Squats on Each Arm (As Light as Possible)*

*Go to your lowest BEST position and hold for 1 controlled breath.

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 4 of 4