Workout 5 - Strength Week 1 of 3
Gammage from Outsiders Barbell
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)
6 x 2-Minute Rounds*
R1: 1 Max Set Strict C2B Pull-ups
R2: 1 Max Set Strict Ring Dips
R3: 1 Max Set Strict Pull-ups
R4: 1 Max Set Deficit Push-ups
R5: 1 Max Set Ring Rows
R6: 1 Max Set Deficit Knee Push-ups
*Rest with Remaining Time in Each 2-Minute Round
Then, Immediately After the 2-minute Round 6
For Intensity and Technique (FIT)
1,600m Run
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Gut Smash
2 Minutes on Each Side
2.3
3 Rounds for Quality
3 Slow Motion Air Squats with Pause at Top and Bottom
1-Minute of Arm Swings/Circles
3. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 1)
8 x 2-Minute Rounds
2 Cleans (Work between 55-80%)
Timing:
X:Neg03 Latest Start Finish by X:13 to Join MetCon (Section 1) in Class
Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)
1.
Bench Press (1-inch Wider Grip than Usual)
1 Set of 8 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
4 Sets of 8 (65%)
2.
3 x Hard Super Sets
a. Strict Handstand Push-ups or Pike Push-ups
b. Weighted* Strict Pull-ups or Strict Pull-ups
c. Left-arm KB/DB Side Bends
d. Right-arm KB/DB Side Bends
*Minimum of 8 reps on your first set.
**Today's "Hard Sets" should be 3-4 Reps Shy of Failure
3.
3 x Hard Super Sets
a. Weighted* Strict Ring Dips or Strict Ring Dips
b. Ring Rows
c. Box-/Ring-Supported Weighted Knee Raises
*Minimum of 8 reps on your first set.
**Today's "Hard Sets" should be 3-4 Reps Shy of Failure
4. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:13 WOD Prep - Start 12:00 Clock Counting Down
X: 25 MetCon (Section 1) - Start Clock with 6 x 2:00 Rounds, then count clock up for run.
Prep: 400m Run + 50% Max Sets
400m Run
Then a set of 50% of Max Reps at Each Variation You’re going to Use in the Workout
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 1 Substitutions: MetCon
6 x 2-Minute Rounds*
R1: 1 Max Set Strict C2B Pull-ups
R2: 1 Max Set Strict Ring Dips
R3: 1 Max Set Strict Pull-ups
R4: 1 Max Set Deficit Push-ups
R5: 1 Max Set Ring Rows
R6: 1 Max Set Deficit Knee Push-ups
*Rest with Remaining Time in Each 2-Minute Round
Then, Immediately After the 2-minute Round 6
For Intensity and Technique (FIT)
1,600m Run
Strict C2B Pull-ups and Easier Variations
To scale this workout, start with a variation of the Strict C2B Pull-up that allows you to get a minimum of 8 reps. For each subsequent round, you will do an easier and easier variation.
Strict C2B Pull-ups
Strict Pull-ups
Banded Strict Pull-ups
Banded Strict Pull-ups (thicker band)
Ring Rows
Strict Ring Dips and Easier Variations
To scale this workout, start with a variation of the Strict Ring Dip that allows you to get a minimum of 8 reps. For each subsequent round, you will do an easier and easier variation.
Strict Ring Dips
Banded Strict Ring Dips
Banded Strict Ring Dips (thicker band)
Push-ups
Banded Push-ups
Knee Push-ups
Banded Knee Push-ups
1,600m Run
Fitness Level Scaling:
~7:30 - 10:00 Best Mile: 1,200m Run
~10:00+ Best Mile: 800m Run