METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Benchmark Testing Week

*Class workouts are also modified below into At-Home workouts in case you only have a

Pair of Dumbbells/Kettlebells,
Single Dumbbell/Kettlebell, 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. Warm-up and WOD Prep

Class Timing:
X:00 General Warm-up
X:06 Movement Test
X:18 Skills Tests (Section 2) - Start 8:00 Clock Counting Down
X:26 WOD Prep, Talk, and Strategy - Start 7:00 Clock Counting Down to MetCon Start at X:33 (Section 4)

Prep:
3 Rounds
3 Wallballs (WOD Weight)
10 Double Unders
1-2-3* Muscle-ups

*1 MU in Round 1, 2 MUs in Round 2, and 3 MUs in Round 3

2. Movement Test

Timing:
X:06 Start - 12:00 Clock Counting Down to Start of Skills Test @ X:18

3. Skill Test

8-Minutes to Find
Max Handstand Hold

Timing:
X:18 Start 8-Minute Clock Counting Down

4. Metabolic Conditioning (MetCon)

"13.3"
12:00 AMRAP
150 Wallballs (20lb to 10'/14lb to 9'/Light)
90 Double Unders
30 Ring Muscle-ups

Timing:
X:33 Start - 12:00 Clock Counting Down

Scaling and At-Home Variations:

150 Wallballs (20lb to 10'/14lb to 9'/Light)

Equipment Substitutions:
~150 Barbell Thrusters (45/35/20%)
~105 Double DB/KB Thrusters (35s/25s/Medium)
~75 Double DB/KB Thrusters (50s/35s/Heavy)
~60 DB/KB One Arm Thrusters on Each Arm (50/35/Heavy)
~90 DB/KB One Arm Thrusters on Each Arm (35/25/Medium)
~90 Ruck One Arm Thrusters on Each Arm

WB Tips and Variations

90 Double Unders

Fitness Level Scaling:
~180 Single Unders
Equipment Substitutions:
~45 Bounding Jumps onto very Small “Box”
~22 Bounding Box Jumps (24”/20”/Low)
~90 Jumping Jacks

DU Tips and Variations

30 Ring Muscle-ups

Fitness Level Scaling:
~10 Burpee + C2B Pull-ups to Burpee + Pull-ups to Burpee + Jumping Pull-ups
Equipment Substitutions:
~30 Bar Muscle-ups
~10 Burpee + Double DB/KB Clean (50s/35s/Heavy)
~15 Burpee + Double DB/KB Clean (35s/25s/Medium)
~10 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~15 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~15 Burpee + 2 Ruck Alternating One Arm Cleans

Bar Muscle-up and Variations

5. Cool-down

5.1

3 Minutes of Slow Cardio

5.2

Hip Flexors Stretch
2 Minutes on Each Side

5.3

3 Rounds for Quality
3 Toes-to-bars
3 Ring Rows with Pause at Chest

At-Home Variations

Toes-to-bars to Band Pull-downs to DB/KB/Ruck Straight-arm Pull-overs

Ring Rows to DB/KB/Ruck Bent-over Rows

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.

Workout 4 - Benchmark Testing Week