Workout 4 - Peak Week 4 of 4
Jon From Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Peak Week 4 of 4
*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
Timing:
X:00 General Warm-up
X:05 WOD Talk, Prep, and Strategy - 5:00 Clock Counting Down to MetCon Start
Prep: 3x3
3 Rounds
3 Kettlebell Swings (WOD Weight)
3 Pull-ups
*Note: Because this is a long workout, classes must get going fast today. It also starts with a long, paced run which will act as a warm-up, so warm-ups should focus more on positional prep than cardio prep.
2. Metabolic Conditioning (METCON)
"Eva" - Testing
5 Rounds for Time
800m Run
30 Kettlebell Swings (70/53/Heavy)
30 Pull-ups*
*Hand Tearing Note: In classes, we typically start to see hands tearing when we do workouts that have 75+ grip-intensive activites. This workout has 150 KBS and 150 Pull-ups! Do not tear your hands it is not worth it! Ring Rows are much easier on your hands, believe me, this work-out does not get much easier with ring rows instead of pull-ups. Be smart, a hand tear will effect your training for a couple of weeks.
Timing: 40-Minute Cap*
X:10 Start - Start 40-Minute Clock Counting Up
*Note: For most, because of the 40-Minute Cap, this workout will work more like a 40-Minute AMRAP than 5 Rounds.
Scaling and At-Home Variations:
800m Run
Fitness Level Scaling:
~7:30 -10:00 Best Mile: 600m Run
~10:00+ Best Mile: 400m Run
30 Kettlebell Swings (70/53/Heavy)
Fitness Level Scaling:
~40 Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~40 Kettlebell Swings (53/35/Medium)
~40 DB Alternating One-arm Snatches (50/35/Heavy)
~50 DB Alternating Snatches (35/25/Medium)
~25 Ruck Snatches on Each Arm
30 Pull-ups
Fitness Level Scaling:
~1/2 of a Max Set per Round
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
*Ring Rows are a great option today to save the skin on your hands.
Equipment Substitutions:
~30 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~45 Double DB/KB Bent-over Rows (35s/25s/Medium)
~30 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~45 DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~30 Ruck One-arm Bent-over Rows on Each Arm
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Outside Hip Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Laying Leg Raises
3 Push-ups with Pause at Chest
At-Home Variations
Toes-to-bars to Band Pull-downs to DB/KB/Ruck Straight-arm Pull-overs
Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
20-Minutes to Find
Power Snatch 1 RM for the Day
Timing:
X:neg15 Latest Start: 20:00 Clock Counting Down
Finish by X:05 to Join MetCon in Class
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.