Workout 5 - Play Week
Matt 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
Kneeling Jumps
Kneeling Jump
To Power Position
To Bumper Plate
To One-leg
From One-leg
From One-leg to One Leg
With Barbell
2. Metabolic Conditioning (MetCon)
"The Chief" - TESTING
5 x 3-Minute AMRAPs* (1-Minute Rest)
3 Power Cleans (135/95/45%)
6 Push-ups
9 Air Squats
*Pick up next AMRAP wherever you left off.
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Adductor Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
5 Slow Motion Air Squats
5 Ring Rows with Pause at Chest
4. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:09 Skills and Play 10:00 Clock Counting Down
X:19 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to Start WOD
X:26 MetCon (Section 2) 5 x 3:00 Rounds with 1:00 Rest (19 Minutes)
Prep: 3x3
3 Rounds for Warm-up
1-2-3 Power Cleans (135/95/45%)*
3 Push-ups
3 Air Squats
*1-2-3 = Round 1 do 1 rep, Round 2 do 2 reps, and round 3 do 3 reps.
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 2 Substitutions: MetCon
"The Chief" - TESTING
5 x 3-Minute AMRAPs* (1-Minute Rest)
3 Power Cleans (135/95/45%)
6 Push-ups
9 Air Squats
*Pick up next AMRAP wherever you left off.
3 Power Cleans (135/95/45%)
Equipment Substitutions:
~4 Double DB/KB Cleans (50s/35s/Heavy)
~6 Double DB/KB Cleans (35s/25s/Medium)
~3 DB/KB One-arm Cleans on Each Arm (50/35/Heavy)
~4 DB/KB One-arm Cleans on Each Arm (35/25/Medium)
~4 Ruck One-arm Cleans on Each Arm
6 Push-ups
Fitness Level Scaling:
~Push-ups to Banded Push-ups to Knee Push-ups
~This is a good day to bump up and try the next level of push-up progressions.
Section 3 Substitutions: Cool-down
3.3
3 Rounds for Quality
5 Slow Motion Air Squats
5 Ring Rows with Pause at Chest
At-Home Variations