Workout 2 - Taper Week
Mitch from Outsiders Barbell in Austin, TX
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Taper 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
Timing:
X:00 General Warm-up
X:10 Ankle and Hip Prep
X:18 Overhead Squat Barbell Warm-up and Bar Muscle Up Drills
X:26 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
Prep:
a. 3-3-3 Overhead Squats (At WOD Weight)
b. 1-2-3 Bar Muscle-ups
2. Metabolic Conditioning (MetCon)
For Intensity and Technique (FIT)
30 Overhead Squats (115/80/45%)
15 Bar Muscle-ups
20 Overhead Squats
10 Bar Muscle-ups
Timing: 12-Minute Cap
X:33 Start - 12:00 Clock Counting Down
Scaling and At-Home Variations:
30-20 Overhead Squats (115/80/45%)
Fitness Level Scaling:
~15-10 Overhead Squat with a 3-second pause at your lowest, good position.
Equipment Substitutions:
~30-20 Double DB/KB Overhead Lunges (35s/25s/Medium)
~18-12 DB/KB One-arm Overhead Lunges on Each Arm (50/35/Heavy)
~21-15 DB/KB One-arm Overhead Lunges on Each Arm (35/25/Medium)
~21-15 Ruck One-arm Overhead Lunges on Each Arm
15-10 Bar Muscle-ups
Fitness Level Scaling:
~15-10 Burpee C2B Pull-ups to Burpee Pull-ups to Burpee Jumping Pull-ups
Equipment Substitutions:
~20-15 Burpee + Double DB/KB Clean (50s/35s/Heavy)
~10-8 Burpee + Double DB/KB Clean (35s/25s/Medium)
~20-15 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~10-8 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~10-8 Burpee + 2 Ruck Alternating One Arm Cleans
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 Snatches (Barbell Only)
3 Push-ups with Pause at Bottom and Top
At-Home Substitutions:
Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
For Fatigue Management, No Accessory Work During Taper Week
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.