Workout 2 - Transition Week
When Coach Kyle does virtual classes, his avatar looks just like Coach Audrey! Also, in other Kyle news, the other Kyle in this photo has lost over 90lbs while with us! So incredibly inspiring to see what consistent workouts and cleaning up diet can do!
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Transition
*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:12 Kneeling Jump Skill Work - Start 5:00 Clock Counting Down
X:18 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
Prep: 3x3
Complete 3 rounds of 3 reps of each exercise (10 double unders)
2. Metabolic Conditioning (METCON)
20:00 AMRAP
5 Strict Chin-ups
15 Burpees
75 Double Unders
Timing:
X:25 Start - 20:00 Clock Counting Down
Scaling and At-Home Variations:
Fitness Level Scaling
~Strict Chin-ups to Banded Chin-ups to Ring Rows
Equipment Substitutions:
~5 Double DB/KB Bicep Curls (50s/35s/Heavy)
~8 Double DB/KB Bicep Curls (35s/25s/Medium)
~5 DB/KB Bicep Curls on Each Arm (50/35/Heavy)
~8 DB/KB Bicep Curls on Each Arm (35/25/Medium)
~8 Ruck Bicep Curls on Each Arm
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~35 Bounding Jumps onto very Small “Box”
~18 Bounding Box Jumps (24”/20”/Low)
~75 Jumping Jacks
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Hamstring Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Stiff-legged Hip Hinges with Pause
3 Burpees into Bottom of a Squat
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.