Workout 3 Strength Option - Play Week
Alena from Outsiders Barbell
STRENGTH & METABOLIC CONDITIONING
Page Contents:
Section 0 - Recovery Session
Section 1 - MetCon
Section 2- Cool-down
Section 3 - Warm-up, WOD Prep, and Coach Timing
Section 4 - Scaling and At-Home Variations
*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. Metabolic Conditioning (METCON)
5 Rounds FIT
400m Run
5 Unbroken T&G Clean and Jerks (185/125/55%)
50 Double Unders
25-Min Time Cap
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Heel-Cord Scrub
2 Minutes on Each Side
2.3
3 Rounds for Quality with a Barbell
3 Back Rack Alternating Lunges on Each Leg
3 Strict Press with Pause Overhead
3. Warm-up and WOD Prep
Timing:
X:00 400m Run + General and Specific Warm-up
X:10 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down
X:20 MetCon (Section 1) Start 25:00 Clock Counting Up
Prep:
Work Your Way Up to MetCon weight in sets of 2 unbroken C&Js.
Perform 10 DUs between each set
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.
4. Scaling and At-Home Variations
Section 2 Substitutions: MetCon
5 Rounds FIT
400m Run
5 Unbroken T&G Clean and Jerks (185/125/55%)
50 Double Unders
25-Min Time Cap
400m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 300m
10:00+ Best Mile: 200m
5 Unbroken T&G Clean and Jerks (185/125/55%)
Fitness Level Scaling:
~8 Unbroken T&G Clean and Jerks (135/95/40%)
Equipment Substitutions:
~9 Double DB/KB Clean and Jerks (50s/35s/Heavy)
~13 Double DB/KB Clean and Jerks (35s/25s/Medium)
~6 DB/KB One-arm Clean and Jerks on Each Arm (50/35/Heavy)
~9 DB/KB One-arm Clean and Jerks on Each Arm (35/25/Medium)
~9 Ruck One-arm Clean and Jerks on Each Arm
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~25 Bounding Jumps onto very Small “Box”
~12 Bounding Box Jumps (24”/20”/Low)
~50 Jumping Jacks
Section 2 Substitutions: Cool-down
2.3
3 Rounds for Quality with a Barbell
3 Back Rack Alternating Lunges on Each Leg
3 Strict Press with Pause Overhead