Workout 5 - Peak Week 4 of 4
Hat 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:08 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to Start WOD
Prep: 3x3
3 Rounds
3 Wallballs
3 Strict Ring Dips
3 Box Jumps
3 Burpees
2. Metabolic Conditioning (METCON)
5 Rounds For Intensity and Technique (FIT)
20 Wallballs (20 to 10'/14 to 9'/Low)
10 Strict Ring Dips
20 Box Jumps (24"/20"/Low)
10 Burpees
2-Minute Rest
Timing: 30-Minute Cap
X:15 Start - 30:00 Clock Counting Up
Scaling and At-Home Variations:
20 Wallballs (20 to 10'/14 to 9'/Low)
Equipment Substitutions:
~20 Barbell Thrusters (45/35/20%)
~16 Double DB/KB Thrusters (35s/25s/Medium)
~12 Double DB/KB Thrusters (50s/35s/Heavy)
~6 DB/KB One Arm Thrusters on Each Arm (50/35/Heavy)
~8 DB/KB One Arm Thrusters on Each Arm (35/25/Medium)
~8 Ruck One Arm Thrusters on Each Arm
Fitness Level Substitutions:
~Strict Ring Dips to Banded Ring Dips or Ring Dips on Box to Knee Push-ups
Equipment Substitutions:
~30 Knee Push-ups
20 Box Jumps (24"/20"/Low)
Equipment Substitution:
~40 Bounding Jumps to Very Low Box
~20 Jump + Lunge
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Biceps Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
5 Slow Motion Air Squats
5 Ring Rows with Pause at Chest
At-Home Variations
Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 1)
20-Minutes to Find
Clean 1 RM for the Day
Timing:
X:neg12 Latest Start: 20:00 Clock Counting Down
Finish by X:08 to Join Skill Work in Class
Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)
1.
Bench Press
1 Set of 5 (40%)
1 Set of 5 (55%)
1 Set of 5 (65%)
1 Set of 10 (70%)
2 Sets of 10 (65%)
2.
3 x Hard Sets*
a. Ring Dips
b. Barbell Roll-outs
c. Ring Rows
d. Weighted Sit-ups
*Today's "Hard Sets" should be 0-1 Reps Shy of Failure
3.
1 Max Set
a. DB Bench Presses
b. DB 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.