Daddio at 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:06 2.1: Start 5:00 Clock Counting Down
X:13 2.2: Start 8:00 Clock Counting Down
X:23 2.3: Start 10:00 Clock Counting Down
X:35 2.4: Start 10:00 Clock Counting Down

2. Skill Day for Upcoming Benchmark Week

2.1

5-Minutes to Practice
Double or Triple Unders

*If you’re at home and don’t have a jump rope, practice your bounding box jumps.

Double Under Course

2.2

8-Minutes to Practice
Handstands

2.3

Barbell Cycling Skills

Catching the Clean Straight in the Front Rack
Returning Straight to the Front Rack from Overhead
Using the Catch of the Clean for the Dip of the Jerk

*If you’re at home and don’t have a barbell, practice your Kettlebell and Dumbbell Skills.

2.4

10-Minutes to Practice
Kipping Pull-up, Ring Dip, Muscle-up Practice

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Trap Smash
2 Minutes on Each Side

3.3

3 Rounds for Quality
3 Push-ups
3 Ring Rows with Pause at Chest

At-Home Variations

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

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.

Workout 4 - Taper Week