Workout 4 - Strength Week 1 of 3

METCON, STRENGTH, & ENDURANCE

Page Contents:

Section 0 - Recovery Session
Section 1 - MetCon
Section 2 - Cool-down
Section 3 - Accessory Athlete Bonus Work
Section 4 - Warm-up, WOD Prep, and Coach Timing
Section 5 - 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. Metabolic Conditioning (METCON)

"Karabel" - TESTING
10 Rounds for Time
3 Power Snatches (135/95/50%)
15 Wallballs (20/14/Light)

20-Minute Time Cap

2. Cool-down

2.1

3 Minutes of Slow Cardio

2.2

Upper Glute Smash
2 Minutes on Each Side

2.3

3 Rounds for Quality
3 Strict Toes-to-bars
3 Strict Pull-ups

3. 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
2 Power Snatches (Work between 55-80%)

Timing:
X:Neg06 Latest Start Finish by X:10 to Join Skills (Section 2) in Class

Post-Class Accessory Work

None on Fridays

4. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:10 Barbell Specific Warm-up: Snatch and Wallball Skills
X:18 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
X: 25 MetCon (Section ) Start Clock Counting up to 20:00

Prep:
3 Rounds for Warm-up
2 Power Snatches
5 Wallballs

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 Substitutions: MetCon

"Karabel" - TESTING
10 Rounds for Time
3 Power Snatches (135/95/50%)
15 Wallballs (20/14/Light)

20-Minute Time Cap

3 Power Snatches (135/95/50%)

Equipment Substitutions:
~6 Kettlebell Swings (70/53/Heavy)
~9 Kettlebell Swings (53/35/Medium)
~9 Dumbbell Alternating One-arm Snatches (50/35/Heavy)
~12 Dumbbell Alternating One-arm Snatches (35/25/Medium)
~12 Ruck One-arm Snatches on Each Arm

DB/KB/Ruck Snatch Variations

15 Wallballs (20/14/Light)

Equipment Substitutions:
~12 Barbell Thrusters (45/35/20%)
~12 Double DB/KB Thrusters (35s/25s/Medium)
~9 Double DB/KB Thrusters (50s/35s/Heavy)
~12 DB/KB One Arm Thrusters* (50/35/Heavy)
~15 DB/KB One Arm Thrusters* (35/25/Medium)
~15 Ruck One Arm Thrusters*
*Switch Arms Every 10 reps

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