Workout 4 - Transition Week
ROFL - Abhishek is literally rolling on the floor laughing at out jokes.
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:08 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
Prep: 3x3
2. Metabolic Conditioning (METCON)
5 Rounds For Intensity and Technique (FIT)
25 Goblet Squats (70/53/Heavy)
25 Sit-ups
25 Box Jumps (24"/20"/Low)
25 Push-ups
Timing: 30-Minute Cap
X:15 Start - 30:00 Clock Counting Up
Scaling and At-Home Variations:
25 Goblet Squats (70/53/Heavy)
Equipment Substitutions:
~35 DB/KB Goblet Squats (53/35)
~45 DB/KB Goblet Squats (35/25)
~45 Ruck Goblet Squats
25 Sit-ups
Fitness Level Scaling:
~If you reach failure, move on.
25 Box Jumps (24"/20"/Low)
Equipment Substitution:
~16 Jump + Lunge
25 Push-ups
Fitness Level Substitutions:
~No More Than a Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Trap Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Anchored Laying Leg Raises
3 Deficit Push-ups with Pause at Bottom
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.