People wearing sweatbands when it’s hot in the gym: Coach Kyle and Spencer. People not wearing sweatbands: A million people that have soupy, chalk hands.

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:10 Running Technique Drills

X:20 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down to Start WOD

Prep: 3x3*

*3 Rounds of 3 reps of each exercise

2. Metabolic Conditioning (METCON)

4 x 3-Minute Rounds for Reps (1-Minute Rest)

Odd Rounds:
400m Run
Then AMRAP with Remaining Time
Pull-ups

Even Rounds:
400m Run
Then AMRAP with Remaining Time
Kettlebell Swings (70/53/Heavy)

Timing:
X:30 Start - Clock with 4 x 3:00 Rounds (1:00 Rest)

Scaling and At-Home Variations:

400m Run

Fitness Level Scaling:
~7:30 -10:00 Best Mile: 300m
~10:00+ Best Mile: 200m

Running Technique

AMRAP Pull-ups

Fitness Level Scaling
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~AMRAP Double DB/KB Bent-over Rows (50s/35s/Heavy)
~AMRAP Double DB/KB Bent-over Rows (35s/25s/Medium)
~AMRAP DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~AMRAP DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~115 Ruck One-arm Bent-over Rows on Each Arm

Pull-up Tips and Variations

AMRAP Kettlebell Swings (70/53/Heavy)

Fitness Level Scaling:
~AMRAP Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~AMRAP Kettlebell Swings (53/35/Medium)
~AMRAP DB Alternating One-arm Snatches (50/35/Heavy)
~AMRAP DB Alternating Snatches (35/25/Medium)
~AMRAP Ruck Snatches on Each Arm

KBS Tips and Variations

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Adductor 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 Strength Option

Do the Regular WOD Today

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 - Transition Week