Workout 1 - Play Week
Mitch, Loui, and Abby at Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Section 0 - Recovery Session
Section 1 - Skills Play
Section 2 - MetCon
Section 3- Cool-down
Section 4 - Warm-up, WOD Prep, and Coach Timing
Section 5 - Scaling and At-Home Variations with Dumbbells, Kettlebells, or a Ruck
*Note: Play Week is for fatigue management and to re-sensitize to training, so there is no Accessory Athlete Bonus Work this week (deload).
0. Recovery Session
Perform in the AM if your workout in the PM or in the PM if you workout in the AM.
1. Skills and Play
Lunge and One-legged Squat Progressions
One-legged Deadlifts
One-legged Presses
One-legged Clean and Jerks
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Forearm Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Strict Toes-to-bars or Hanging Leg Raises
3 Reverse Grip Push-ups
4. Warm-up and WOD Prep and Coach Timing
Timing:
X:00 General Warm-up
X:10 Skills and Play (Section 1) - Lunge Progressions
X:15 Skills and Play (Section 1) - Y-Balance Tests
X:22 Skills and Play (Section 1) - One-legged DL, Presses, C&Js
X:28 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
X:35 MetCon (Section 2) Start - 10:00 Clock Counting Up
Prep: 3x3
3 Rounds for Warm-up
3 Deadlifts
3 Step-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.
21-15-9 Deadlifts (185/125/40%)
Equipment Substitutions:
~45-35-25 Double DB/KB Deadlifts (50s/35s/Heavy)
~75-50-25 Double DB/KB Deadlifts (35s/25s/Medium)
~35-25-15 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~45-35-25 DB/KB One-arm Deadlifts on Each Arm (35/25/Medium)
~45-35-25 Ruck One-arm Deadlifts On Each Arm
21-15-9 Step-ups (30”/24”/As High As Your Mobility Allows)
Equipment Substitutions:
~30-20-10 Step-ups (24”/20”/Low/Chair)
~21-15-9 Lunges
Section 3 Substitutions: Cool-down
3.3
3 Rounds for Quality
3 Strict Toes-to-bars or Hanging Leg Raises
3 Reverse Grip Push-ups
Equipment Substitutions:
~TTB to Anchored Laying Leg Raises