METCON, STRENGTH, & ENDURANCE

Page Contents:

Section 0 - Recovery Session
Section 1 - MetCon
Section 2 - Cool-down
Section 3 - Accessory Athlete Bonus Work
Section 4 - Warm-up, WOD Prep, and Coach Timing
Section 5 - Scaling and At-Home Variations with Dumbbells, Kettlebells, 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. Metabolic Conditioning (MetCon)

"Jason" - Hero WOD
For Time
100-75-50-25 Air Squats
5-10-15-20 Ring Muscle-ups

22-Minute Cap

2. Cool-down

2.1

3 Minutes of Slow Cardio

2.2

Quad Smash
2 Minutes on Each Side

2.3

3 Rounds for Quality
3 Slow Motion Air Squats with Pauses at Top and Bottom
3 Ring Rows with Pause at Chest

3. Accessory Athlete Bonus Work

Why, When, and How and Do You Even Need to Add Bonus Work?

Pre-Class Oly Bonus (Level 1)

8 x 2-Minute Rounds
3 High-hang Cleans (Work between 55-80%)

Timing:
X:00 Latest Start Finish by X:16 to Join MetCon in Class

Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)

1.

Bench Press
1 Set of 5 (40%)
1 Set of 5 (55%)
3 Sets of 10 (60%)

2.

3 x Hard* Super Sets
a. Double DB/KB Chest Flys
b. Barbell Bent-over Rows
c. Weighted AbMat Sit-ups

*Today's "Hard Sets" should be 0-2 Reps Shy of Failure

3.

3 x Hard* Super Sets
a. Deficit Push-ups
b. Deficit Knee Push-ups
c. Barbell Roll-outs

*Today's "Hard Sets" should be 0-2 Reps Shy of Failure

4. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:10 Relating the Burpee and the Muscle-up to the Clean
X:16 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
X:23 MetCon (Section 2) - Start 22:00 Clock Counting Up

Prep:
3 Warm-up Rounds
6 Air Squats
1-2-3 Muscle-ups

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.

5. Scaling and At-Home Variations:

Section 1 Substitutions: MetCon

"Jason" - Hero WOD
For Time
100-75-50-25 Air Squats
5-10-15-20 Ring Muscle-ups

22-Minute Cap

5-10-15-20 Ring Muscle-ups

Fitness Level Scaling:
~The number of reps in the last round should be at least equivalent to your max set of muscle-ups. Adjust other rounds accordingly.
So, if your max set is 12, then perform, 3-6-9-12.
~5-10-15-20 Burpee + C2B Pull-ups to Burpee + Pull-ups to Burpee + Jumping Pull-ups
Equipment Substitutions:
~5-10-15-20 Bar Muscle-ups
~5-10-15-20 Burpee + Double DB/KB Clean (50s/35s/Heavy)
~7-14-21-28 Burpee + Double DB/KB Clean (35s/25s/Medium)
~5-10-15-20 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~7-14-21-28 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~7-14-21-28 Burpee + 2 Ruck Alternating One Arm Cleans

Bar Muscle-up Tips and Variations

Section 2 Substitutions: Cool-down

2.3