Workout 2 - Strength Week 1 of 3
Morgan from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Page Contents:
Section 0 - Recovery Session
Section 1 - Strength
Section 2 - MetCon
Section 3- Cool-down
Section 4 - Accessory Athlete Bonus Work
Section 5 - Warm-up, WOD Prep, and Coach Timing
Section 6 - 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. Strength Work
Strict Press
1 Set of 6 (40%) [14:00]
1 Set of 3 (55%) [12:00]
1 Set of 3 (65%) [10:00]
1 Set of 6 (70%) [7:00]
2 Sets of 6 (65%) [3:30, 0:00]
*On a 14-Minute Clock
2. Metabolic Conditioning (METCON)
3 Rounds FIT
15 Left-arm Kettlebell Swings (70/53/Heavy)
15 Right-arm Kettlebell Swings
15 Burpee Box Jumps (24"/20"/Low)
15 Strict Ring Dips
16-Minute Time Cap
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Outside Hips Smash
2 Minutes on Each Side
3.3
3 KB Bent-over Rows with Pause at Chest
2 Minutes Left-leg Pigeon Pose
3 KB Bent-over Rows with Pause at Chest
2 Minutes Right-leg Pigeon Pose
3 KB Bent-over Rows with Pause at Chest
4. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
8 x 2-Minute Rounds
1 Power Clean + 2 Jerks (Work between 55-75%)
Timing:
X:Neg07 Latest Start Finish by X:09 to Join Strength in Class
Post-Class Accessory Work - Upper Body (Level 1)
3 x Hard Super Sets
a. DB Bench Press
b. Flutter Kicks
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
5. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:06 Specific Barbell Warm-up
X:09 Strength Talk and Prep
X:12 Strength (Section 1) - Start 14:00 Clock Counting Down
X:26 WOD Talk, Prep, and Strategy 7:00 Clock Counting Down
X:33 Metcon (Section 2) - Start 16:00 Clock Counting Up
MetCon Prep: 3x3
3 Rounds for Warm-ups
3 Left-arm Kettlebell Swings (70/53/Heavy)
3 Right-arm Kettlebell Swings
3 Burpee Box Jumps (24"/20"/Low)
3 Strict Ring Dips
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.
6. Scaling and At-Home Variations
Section 1 Substitutions: Strength
Strict Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
2 Sets of 6 (65%)
Equipment Substitutions:
~3 x Hard Sets of Double DB/KB Strict Presses
~2 x Hard Sets on Each Arm of DB/KB/Ruck Strict Presses
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
Section 2 Substitutions: MetCon
3 Rounds FIT
15 Left-arm Kettlebell Swings (70/53/Heavy)
15 Right-arm Kettlebell Swings
15 Burpee Box Jumps (24"/20"/Low)
15 Strict Ring Dips
16-Minute Time Cap
15 One-arm Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~21 One-arm Kettlebell Swings (53/35/Medium)
~21 One-arm Dumbbell Swings (50/35/Heavy)
~30 One-arm Dumbbell Swings (35/25/Medium)
~30 One-arm Ruck Swings
15 Burpee Box Jumps (24"/20"/Low)
Equipment Substitution:
~10 Burpee Tuck Jump
Fitness Level Substitutions:
~<60% of a Max Set of Strict Ring Dips
~Strict Ring Dips to Banded Ring Dips or Ring Dips on Box to Knee Push-ups
Equipment Substitutions:
~3x Knee Push-ups