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:07 WOD Talk, Prep, and Strategy - 8:00 Clock Counting Down to Start WOD

Prep:
200m Run
3 Burpee Box Jumps
5 Sit-ups

2. Metabolic Conditioning (METCON)

5 Rounds FIT
400m Run
10 Burpee Box Jumps (24"/20"/Low)
25 Sit-ups

Timing: 30-Minute Cap
X:15 Start - 30:00 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

Running Technique Tips

10 Burpee Box Jumps (24"/20"/Low)

Equipment Substitution:
~10 Burpee Tuck Jump

Burpee Box Jump Tips and Variations

25 Sit-ups

Fitness Level Scaling:
~If you reach failure, move on to the next round regardless of what rep you are on.

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Forearm Smash
2 Minutes on Each Side

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 6 (70%)
3 Sets of 6 (75%)

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 0-1 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 4 of 4