Workout 1 - Transition Week 1
Outsiders Barbell Coach Leon says, “Watch.”
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Transition Week
*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 Specific Barbell Warm-up
X:10 One-Legged Balancing Drills
X:15 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down
Prep:
MetCon 3x3
*MetCon 3x3 =
With the set-up you think you are going to do for the workout, complete 1 Round for Technique and Feel of 3 reps of each of the exercises. Reset and make any adjustments to your weights, scaling, etc. Then complete 2 Rounds mimicking workout pace, technique, and transitions.
2. Metabolic Conditioning (METCON)
For Intensity and Technique (FIT)
60 Alternating One-legged Squats
50 Wallballs (20/14/Light)
40 Box jumps (24"/20")
30 Deadlifts (185/125/40%)
20 Power Cleans
10 Front Squats
Timing: 20-Minute Cap
X:25 Start -20:00 Clock Counting Up
Scaling and At-Home Variations:
60 Alternating One-legged Squats
Fitness Level Scaling:
~One-legged Squats On Box to One-Legged Squats to Box to Lunges
50 Wallballs (20/14/Light)
Equipment Substitutions:
~50 Barbell Thrusters (45/35/20%)
~35 Double DB/KB Thrusters (35s/25s/Medium)
~25 Double DB/KB Thrusters (50s/35s/Heavy)
~20 DB/KB One Arm Thrusters on Each Arm (50/35/Heavy)
~30 DB/KB One Arm Thrusters on Each Arm (35/25/Medium)
~30 Ruck One Arm Thrusters on Each Arm
40 Box jumps (24"/20")
Equipment Substitution:
~30 Jump + Lunge
30 Deadlifts (185/125/40%)
Equipment Substitutions:
~45 Double DB/KB Deadlifts (50s/35s/Heavy)
~65 Double DB/KB Deadlifts (35s/25s/Medium)
~30 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~45 DB/KB One-arm Deadlifts on Each Arm (35/25/Medium)
~45 Ruck One-arm Deadlifts On Each Arm
20 Power Cleans (185/125/40% of a Deadlift)
Equipment Substitutions:
~25 Double DB/KB Clean (50s/35s/Heavy)
~35 Double DB/KB Clean (35s/25s/Medium)
~35 DB/KB Alternating One-arm Cleans (50/35/Heavy)
~50 DB/KB Alternating One-arm Cleans (35/25/Medium)
~25 Ruck One-arm Cleans on Each Arm
10 Front Squats (185/125/40% of a Deadlift)
Equipment Substitutions:
~15 Double DB/KB Front Squats (50s/35s/Heavy)
~21 Double DB/KB Front Squats (35s/25s/Medium)
~10 DB/KB Alternating One-arm Front Squats (50/35/Heavy)
~15 DB/KB Alternating One-arm Front Squats (35/25/Medium)
~30 Ruck Front Squats on Each Arm
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
3 Strict Toes-to-bars or Hanging Leg Raises
3 Reverse Grip 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.