Outwork Athlete
Outwork Performance Training
Functional FitnessWELCOME TO OUTWORK ATHLETE
Outwork is built on a simple belief: consistency improves output, variety sustains engagement. We bridge existing methodologies, applying structured periodisation to training while keeping conditioning dynamic and varied.
Strength. Gymnastics. Conditioning. Accessory work. Every day is built to deliver varied, functional fitness — with progressive structure behind it, so the work actually adds up instead of just adding up hours.
This is programming for the intermediate and RX athlete.
For the ones with gymnastics skills already in the toolbox, just needing the rough edges sanded down. For the ones with weightlifting experience, missing the consistency and structure to make it count. For the ones who live for the pain cave. And for the ones building the robustness to stay injury-free.
Recommended training years: 2+ years
Snatch Prep
A
3 Rounds: 10/7 Cal Row/Ski 8 Pressing Overhead Squats (Barbell or PVC Pipe) 4 Inch Worms to Long Reach (Hollow Position) Barbell Prep (1-2 Rounds): 5 Snatch Grip RDL 5 Snatch Grip Deadlifts 5 Hang Snatch Pulls 5 Hang Snatch High Pulls 5 Muscle Snatch 5 High Hang Snatch 5 Snatch Balance
B
2 Snatch Balance + 2 Overhead Squats
6 x 1
C1
Snatch
8 x 1
C2
Snatch
8 x 1
D
Single Leg DB RDL to Knee Drive
3 x 6-8
Metcon
E
7 Rounds For Time: 15/11 Cal Echo Bike 9 Deadlifts @ 80/55kg 3 Bar Over Burpees* *+3 Bar Over Burpees each round
Overhead Press Prep
A
3 Rounds: 10/7 Cal Row/Ski 8 Strict Press 8 Scap Pull Ups Barbell Prep (1-2 Rounds): 5 Dip & Drives 5 Push Press 5 Strict Press in Receive Position 5 Tall Jerks 5 Jerks + 3s Hold
B1
Push Press
4 x 3-5 @ 55 %
B2
Banded Plyometric Push-ups
4 x 8-12
C1
Jerk
8 x 1
C2
Jerk
8 x 1
Metcon
D
18 min AMRAP: 200m Run 15 Toes To Bar 10 Hang Power Cleans @ 50/35 5 STOH
Skill Prep
A
2-3 minutes Bike/Row/Ski 3 Rounds: 6-10 KB Push Ups 6-10 Ring Scap Pull-Ups 8-12 Hollow Rocks 8-12 Banded Straight Arm Lat Pulldowns
B
3 Position Ring Pull Up Iso
8 x 1 @ 5
C
Ring Dips
5 x 4-8
Metcon
D
EMOM x 40 mins: 1. 18/14 Cal Row 2. 14 Double DB Box Step Overs (2x22.5/15 - 20” box) 3. 6 Devils Clusters 4. Rest
Clean Prep
A
3 Rounds: 10/7 Cal Air Bike 10 Russian Kb Swings 10 Banded Pogo Jumps Barbell Prep (1-2 Rounds): 5e Front Rack Openers 5 Clean Turnovers 5 RDL 5 Deadlifts 5 Hang Clean Pulls 5 Hang Muscle Clean 5 Power Clean (catch lower each rep)
B
Seated Box Jump
6 x 3-5
C
Hang Power Clean
8 x 3
D
Pause Clean Pull
4 x 3
Metcon
E
For Time: 300/250m Ski 20 Pull Ups 100 Double Unders Rest 4 mins For Time: 300/250m Ski 20 Pull Ups 100 Double Unders
Squat Prep
A
3 Rounds: 10/7 Cal Bike 10 Air Squats 5 Inch Worms Barbell Prep (1-2 Rounds): 5e Front Rack Openers (bar on back rack) 5 Back Squats 5e Back Rack Lunges 5 RDLs 5 Front Squats 5e Front Rack Lunges 5 RDLs
B
Front Squat
5 x 6 @ 70 %
C
Goblet Cossack Squat
3 x 6-10
D
Single Leg Seated DB Calf Raise
3 x 12-15
E
Foam Roller Hack Squat
3 x 12-15
F
DB Side Bend
3 x 8-12
G
GHD Hollow Hold
4 x 20
Skill Prep
A
2-3 minutes Bike/Row/Ski 3 Rounds: 5 Box Plank to Pike 10 Ring Rows 15 Knee Raises
Push/Pull Gymnastics
B
60s ON / 30s OFF: 1. 6-12 Handstand Push Ups (or 50-60% of Max Unbroken Set) 2. 4-8 Bar Muscle Ups (or 50-60% of Max Unbroken Set)
Metcon
C
21-15-9 Reps For Time: Calorie Row (Males: 30/21/12) Snatch @ 40/30
D
Bike Erg
6 x 1:15
Adam Walker
PT, CF-L2, BSc Strength and Conditioning in Sport
When you join a team you’re getting more than programming, you’re joining an online community.
Outwork Athlete
Outwork Athlete
Outwork Athlete
