METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Transition Week 2

*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 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to Start WOD

2. Metabolic Conditioning (METCON)

4 Rounds For Intensity and Technique (FIT)
400m Run
30 Push Presses (65/45/25%)
15 Chest-to-bar Pull-ups

Timing: 26-Minute Cap
X:19 Start - 26:00 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

30 Push Presses (65/45/25%)

Equipment Substitutions:
~15 DB/KB One-arm Push Press on Each Arm (50/35/Heavy)
~20 DB/KB One-arm Push Presson Each Arm (35/25/Medium)
~20 Ruck One-arm Push Press on Each Arm

Push Press Tips and Variations

15 Chest-to-bar Pull-ups

Fitness Level Scaling
~Number of Pull-ups Each Round Should Not Exceed 100% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~15 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~20 Double DB/KB 90-DegreeBent-over Rows (35s/25s/Medium)
~15 DB/KB One-arm 90-DegreeBent-over Rows on Each Arm (50/35/Heavy)
~20 DB/KB One-arm 90-DegreeBent-over Rows on Each Arm (35/25/Medium)
~20 Ruck One-arm 90-DegreeBent-over Rows on Each Arm

Pull-up Tips and Variations

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 Slow Motion Air Squats
3 Push-ups

Open Gym Upper Body Strength Option

Deload
Complete the Class Workout Above

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 2