Workout 2 - Play Week
Spencer from 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
Push-up Variations
Push-up
Narrow Push-up
Wide Push-up
Reverse Grip Push-up
Triceps Push-up
Olympic Push-up
One-arm Push-up
Planches
2. Metabolic Conditioning (METCON)
3 Rounds FIT
30 Box Jumps (24”/20”/Low)
30 Knees-to-elbows
30 Deficit Push-ups (3”)
20-Min Time Cap
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 Stiff-legged Hip Hinges with Pause
3 Burpees into Bottom of a Squat
4. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:10 Skills and Play (Section 1) - Push-up Progressions
X:18 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
X:25 MetCon (Section 2) Start - 20:00 Clock Counting Up
Prep: 3x3
3 Rounds for Warm-up
3 Box Jumps
3 Knees-to-elbows
3 Deficit Push-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 Substitutions
Section 1 Substitutions: Skills and Play
Push-up Variations
Fitness Level Scaling:
Have a Band Ready to Assist and Scale When Needed
Section 2 Substitutions: MetCon
3 Rounds FIT
30 Box Jumps (24”/20”/Low)
30 Knees-to-elbows
30 Deficit Push-ups (3”)
10-Min Time Cap
30 Box Jumps (24”/20”/Low)
Equipment Substitution:
~20 Bounding Jumps to Very Low Box
~10 Jump + Lunge
Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
30 Deficit Push-ups (3”)
Fitness Level Scaling:
~No more than 100% of your Max Set of Push-ups Each Round
~Deficit Push-ups to Banded Deficit Push-ups to Knee Deficit Push-ups