Workout today
Macro Cycle
Muscle | March – May | Training Week 21
The Context
Benchmark
Energy System
Work Capacity
Warm Up
Strength Section
Strength
4 Rounds of 3 minutes
6 Deadlifts
6 Strict DB Press
6 Foot Drills
Performance
4 Rounds of 3 minutes
3 Hang Power Clean
6 Strict DB Press
6 Foot Drills Full Squat
Competition
4 Rounds of 3 minutes
3 Squat Clean
6 Strict DB Press
Skills & Notes
Focus Exercises this week: Back Squat & Strict Press
Metcon Fitness
3 Rounds Rows, Burpees and 400 m
3 rounds for time of:
Row, 400 m
21 Half Burpees
Run, 400 m
—
Other person starts with Burpees -> run
Metcon performance
3 Rounds Rows, Burpees and 400 m
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
—
Other person starts with Burpees -> run
Movement Standards
Cool Down
3 Rounds
8 reps Packcakes 5-10kg
Hold last rep for 20sec
Week Overview
Movement Hierarchies
Benchmark Workouts
Weather Radar
| 100% | 90% | 80% | 70% | 60% | 50% | 40% | 30% | 20% |
| 200 | 180 | 160 | 140 | 120 | 100 | 80 | 60 | 40 |
| 190 | 171 | 152 | 133 | 114 | 95 | 76 | 57 | 38 |
| 180 | 162 | 144 | 126 | 108 | 90 | 72 | 54 | 36 |
| 170 | 153 | 136 | 119 | 102 | 85 | 68 | 51 | 34 |
| 160 | 144 | 128 | 112 | 96 | 80 | 64 | 48 | 32 |
| 150 | 135 | 120 | 105 | 90 | 75 | 60 | 45 | 30 |
| 140 | 126 | 112 | 98 | 84 | 70 | 56 | 42 | 28 |
| 130 | 117 | 104 | 91 | 78 | 65 | 52 | 39 | 26 |
| 120 | 108 | 96 | 84 | 72 | 60 | 48 | 36 | 24 |
| 110 | 99 | 88 | 77 | 66 | 55 | 44 | 33 | 22 |
| 100 | 90 | 80 | 70 | 60 | 50 | 40 | 30 | 20 |
| 90 | 81 | 72 | 63 | 54 | 45 | 36 | 27 | 18 |
| 80 | 72 | 64 | 56 | 48 | 40 | 32 | 24 | 16 |
| 70 | 63 | 56 | 49 | 42 | 35 | 28 | 21 | 14 |
| 60 | 54 | 48 | 42 | 36 | 30 | 24 | 18 | 12 |
| 50 | 45 | 40 | 35 | 30 | 25 | 20 | 15 | 10 |
| 40 | 36 | 32 | 28 | 24 | 20 | 16 | 12 | 8 |