NCMETCON 3 DAY SAMPLE - NCFIT Collective
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NCMETCON
3 D AY S A M P L E
#BUILDBETTER
NCFIT COLLECTIVE E . collective@nc.fit
2020 W. www.ncfitcollective.fitNCMETCON
SAMPLE DAY 1 SAMPLE DAY 2 SAMPLE DAY 3
SKILL STRENGTH WORKOUT
ON A 10:00 RUNNING CLOCK... 3-3-3-3-3 EMOM x 18 MINUTES
Slowly Drill and then Practice Low Ring Transitions Back Squat* MIN 1 - 3 Hang Power Snatch (Building)
or Jumping Transitions for Ring Muscle-Up MIN 2 - 9, 12, or 15 Toes to Bar
*Start moderate and build to the heaviest set of 3. MIN 3 - 9, 12, or 15 Hand Release Push-Ups
(No Measure)
(Score is Weight) *Athletes can choose which rep scheme they follow in the
NCFIT CLASSIC WORKOUT* bodyweight movements. Power Snatch starts light then can
build every round or every other round.
"UPPERCUT" WORKOUT
ON A 12:00 RUNNING CLOCK... 3 ROUNDS FOR TIME (Score is Load)
20 Ring Muscle-Ups 13 Back Squats (155/105)|(115/75)*
350/300 Row FINISHER
Then in the remaining time... 3 SETS
*Squat can come from ground or rack. 12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
2 ROUNDS (Score is Time)
7 Power Cleans (135/95)|(95/65) (No Measure)
7 Lateral Burpees Over Bar
OPTIONAL COOL DOWN
into... FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2 ROUNDS 2:30 Foam Rolling Quad / IT (R)
5 Power Cleans (155/105)|(115/75) (No Measure)
7 Lateral Burpees Over Bar
into...
AMRAP IN THE REMAINING TIME OF...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
(Score is Rounds + Reps of the Final Set)
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NCMETCON SAMPLE DAY 1 SESSION PLAN
SKILL HIGHLIGHTS
ON A 10:00 RUNNING CLOCK... Athlete Goal – No matter where you are in the Muscle-Up journey -- let’s get a
Slowly Drill and then Practice Low Ring
Transitions or Jumping Transitions for little better. Spend time working on transitions of the Muscle-Up on the low,
Ring Muscle-Up
mid, or high rings...keep the rings close together! For the workout...a new
(No Measure) benchmark, UPPERCUT. Spend 4:00 working the Muscle-Up Skill then figure
out the barbell cycling of the Power Clean!
NCFIT CLASSIC WORKOUT*
"UPPERCUT"
ON A 12:00 RUNNING CLOCK... Coach Focus – An awesome day to coach up some high level gymnastics with
20 Ring Muscle-Ups the Muscle Up -- focus on keeping the rings tight and speed at the right time
Then in the remaining time... (once the rings are on the sternum). Use the teaching section to bring athletes
through a breakdown of Muscle-Up transitions. Slow transitions move into
2 ROUNDS faster drilling based on skill levels for individual athletes.
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
Total Time – Teaching (10:00) and Skill (10:00) flow into each other for 20:00
into...
followed by a 12:00 workout..total time is 40:00.
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar INTRO
Let’s get after it, fam! We’ve got a new NCFIT Classic Workout and some
into...
dedicated gymnastics skill work. We are getting a lot of exposure to Muscle Up
AMRAP IN THE REMAINING TIME OF... progressions in the teaching and skill sections today. Regardless of
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar experience/skill, everyone is starting on low rings to practice the false grip,
getting the hips to the rings, and transitioning over into the dip. This is a great
No other rep or weight changes in workout.
(Score is Rounds + Reps of the Final Set) opportunity for new athletes as well as gymnastics ninjas to practice skills
before the workout. After the slow transitions, athletes will move on to “at
speed” drills practicing higher level parts of the Muscle Up. Athletes are taking
this time to really focus working with coaches through the different skills.
What better way could we start a week than with a new NCFIT workout,
UPPERCUT?!
This is a skills test workout with a fun and challenging couplet to follow. This
workout is going to live up to its name with a 20 Muscle Up buy-in. Even if you
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NCMETCON SAMPLE DAY 1
aren’t a gymnastics ninja, there is a scaling option that will allow for the same stimulus that shouldn’t take up the entirety
of the 12:00 workout. Coaches, make sure your athletes have an appropropriate scaling option for the buy-in that will set
them up for a challenging workout that won’t discourage those without those high level movements. After the buy-in there
is a couplet of Power Cleans, increasing weight and decreasing reps, and Burpees. This workout is going to be a mental
grind ending in an AMRAP of a moderate barbell that’s sure to test athletes’ abilities to stay connected to the barbell and
stay moving on the burpees. Get after this one today and start the week off on an awesome note!
STIMULUS
Skill -- Today is all about the Muscle Up. The focus is going to be on slow practice breaking down the movement and
drilling each piece. We’re working on transitions of the Muscle Up on low rings then flowing into “at speed” drilling with
low ring transition drills or jumping transition drills. We want to slowly break down the elements of the transition and then
practice those skills at speed - these at speed reps will be determined by the level of athlete. For newer athletes, they can
stay with slow transition movement while more advanced athletes can work on the jumping transition drills. This is also a
time for athletes to set up their scaling options for the workout.
Workout -- Our workout today starts out with a 20 Ring Muscle Up buy-in before getting to the meat of the workout. If high
volume Muscle Ups are not in your wheelhouse, give yourself a 4-5 minute window to accumulate as many reps as
possible, scale to a number that is challenging, or scale to an alternate movement option. In the first two couplets the
barbell should be doable for quick sets or potentially unbroken. The final set should be fast singles on the barbell or
unbroken for the fittest. In the AMRAP the goal is 2-3 rounds for all athletes and 5-6+ rounds for the fittest.
TIMELINE
0-3 Brief (3 min)
3-15 Warm Up (12 min)
15-25 Teaching (10 min)
25-35 Skill (10 min)
35-45 Workout Prep + Barbell Loading (10 min)
45-57 Workout (12 min)
57-60 High Fives & Closing (3 min)
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NCMETCON SAMPLE DAY 1
WARM-UP
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
TEACHING
Start with a short + sweet Power Clean warm-up and move into the Muscle Up drilling. The Muscle Up teaching section
will flow directly into the Skill section.
POWER CLEAN
COACHING CUE -- “Patience through the Pull”
Common flaw in the clean is using the arms before the hips/legs fully extend. Must wait for the legs to push into the flow
and the hips to violently extend before pulling the bar.
Perform 5 reps of a paused deadlift ending with a Power Clean. Athletes start with the barbell at mid-shin in a clean set up
traveling up pausing at each on cue:
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NCMETCON SAMPLE DAY 1
*Mid-shin - athletes are loaded in the hamstring and glutes in start position
*Top of the Knee - end of the first pull with vertical shins weight in the heels
*Mid-thigh - hips scoop under the bar
*Hip - upright torso and legs loaded
*THEN...on call of GO - athletes will perform power clean, with focus on extending the hips and fast elbows landing in a
quarter squat
MUSCLE UP DRILLING
FALSE GRIP COACHING CUE -- “Karate Chop and Flex”
Used to secure the false grip on rings. Have athletes karate chop the rings at 6 o’clock then wrap their thumb around and
aggressively grip the ring flexing the forearm and bicep. Ring should rest on the inside of the wrist with knuckles facing in.
This position shortens the distance the arm needs to travel by keeping the wrist above the rings.
The goal is to focus on the muscle ups starting on the ground with low rings to work on transitions. This is for every
athlete, even for the most advanced.
--False Grip Ring Row - Practice pulling maintaining the False Grip.
--False Grip Pull to Chest - Knuckles stay pinned together facing the body pulling down towards the bottom of the ribs
--Pull and Turn over to the Bottom of the Dip - Feet stay on the floor and maintain false grip. Keep the rings close together
pulling to the chest. Trace the bottom of the rib cage, perform a sit-up movement shooting the chest forward, pulling the
elbows/hips back, and landing in the bottom of the dip position.
--Banded Transition Drill - With support of a band across the rings athletes sit on the band and lay back into a hollow
position maintaining false grip. First practice pulling hips to the rings - toes come above the rings and athletes pop the
hips raising hips above the toes pressing down through the palms. Next, add a fast extension of the hip and an aggressive
sit up to transition over the rings into the bottom of the dip.
--Jumping Ring Muscle Up - The height of the rings can vary depending on skill and comfort level. The focus is to feel the
dynamic movement of the transition and the feeling of landing in the catch position. Athletes will jump performing the
aggressive sit-up landing in the dip.
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NCMETCON SAMPLE DAY 1
SCALING
REPS, LOADING, VOLUME…
Muscle Up -- This can be high volume for some who are newer to the movement. Reps shouldn’t take longer than 5:00
total, so give athletes that time frame to accumulate as many reps they can.
Power Cleans -- Weights on the barbell should be scaled if needed. Weights should be increasing over each round as reps
decrease. Weights should be doable - quick sets or singles.
MOVEMENT ADJUSTMENTS...
Muscle Up -- For the workout, scale to Burpee Chest to Bar Pull up for 25-40 reps.
Power Clean -- For new athletes have them perform a Hang Power Clean or modify to use DB’s.
Burpee Over Bar -- For newer/deconditioned athletes, have them perform regular Burpees or Up-Downs.
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NCMETCON SAMPLE DAY 2 SESSION PLAN
STRENGTH HIGHLIGHTS
3-3-3-3-3 Athlete Goal – High volume lower body day -- recognize the difference between
Back Squat*
the very heavy squat and the faster cycle squat. We’re looking to go heavy on
*Start moderate and build to the heavi-
the squats building over 5 sets for 3 reps each...if you’re feeling, get after a
est set of 3.
new 3RM. The workout has moderate weight squat (gotta be unbroken!) and
(Score is Weight)
row sprints that will leave the legs feeling heavy and the lungs burning.
WORKOUT
3 ROUNDS FOR TIME Coach Focus – Today is all about prepping the athletes properly to be ready to
13 Back Squats (155/105)|(115/75)* squat. Use the warm up and teaching section to drill the importance of body
350/300 Row
positioning and breathing for the heavy squats. Coach up the Back Squat with
*Squat can come from ground or rack.
a focus on tension in the heavy squat and holding solid mechanics while
(Score is Time) increasing the speed in the workout.
OPTIONAL COOL DOWN
FOR RECOVERY Total Time – 15:00 Strength and 12:00 alloted for the Workout totaling 27:00
2:30 Foam Rolling Quad / IT (L) of work time.
2:30 Foam Rolling Quad / IT (R)
(No Measure)
INTRO
What better way to spend Tuesday than hanging out below parallel? Yesterday
was high skill upper body focused - today we have low skill lower body
focused. It’s all about loading and volume in the Back Squat. The strength
today is all about getting heavy below parallel. There’s 5 sets of 3 reps building
to something challenging for the day. The goal is to get upwards of 85%+ by
the last set. Coaches, the focus is on warming athletes up while discussing the
importance of body positioning and creating a natural weight belt using their
breath through their reps. Athletes, take some chances today during these
squats and trust those legs to do some work!
The workout is a spicy combination of moderately loaded back squats and
sprints on the rower. This one is going to take some grit because the lungs are
going to be burning as the legs are being put to work. Coaches, make sure
athletes have an appropriate weight on the bar to allow for the “sprint” feel --
unbroken and fast...reps will be much more challenging in the 2nd and 3rd
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NCMETCON SAMPLE DAY 2
rounds. Athletes, we are looking for speed on this one, so settle into that dark place and see what those legs can do.
STIMULUS
Strength -- Heavy Back Squats are on deck for the Strength. We have 5 sets of 3 reps building from moderate to very
heavy. The goal is to reach 85-90% of any previous rep markers which means lets get some weight on that bar! Body
positioning is going to be key for the squats considering the higher loads. Focusing on breathing into the lower back and
creating a natural weight belt will help athletes keep an upright torso through those heavy reps.
Workout -- We are keeping on with the legs for the Workout with more Back Squats. We are looking for speed and grit for
this one. The loading in the workout should be doable, but feel like a grind especially in sets 2 and 3. The squats can come
from either the rack or the ground today. For the row, we are looking for dead sprints that should be done in 1:30 or less.
This is going to be a challenging workout taxing the legs and lungs with moderate loading for speed coupled with short
dead sprints. The legs are going to feel heavy and the lungs are going to be burning. Most athletes should be finishing in
8-9 minutes with the fittest finishing closer to 5-7 minutes.
TIMELINE
0-4 Brief (3 min)
4-15 Warm Up (11 min)
15-23 Teaching (10 min)
23-38 Strength (15 min)
38-40 Workout Set Up (2 min)
40-52 Workout (12 min)
52-57 Cool Down (5 min)
57-60 High Fives & Closing (3 min)
WARM-UP
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations
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NCMETCON SAMPLE DAY 2
Into...
EMOM x 6:00
:30 On/ :30 Off
Min 1 - Row (Easy)
Min 2 - Wall Squats
Min 3 - Row (Moderate)
Min 4 - Cossack Squats
Min 5 - Row (Hard)
Min 6 - Back Squats w/ empty bar
TEACHING
BACK SQUAT
FOCUS -- Common mistakes in the Back Squat are seen in the dropping of the chest/torso and caving of the knees under
weight. We want to make sure that athletes are moving with the same form with the empty bar through the heavy sets and
moderate workout reps.
COACH CUE -- “Breathe into your belly and brace!”
Bracing the core with a good breath activating that “natural weight belt” is essential for staying tight and maintaining
proper form.
DEMO: Perform 5 Back Squats demonstrating control down to the bottom of the Squat, upright torso, and explosiveness
out of the bottom. Also, bring attention to how breathing into the belly and bracing against the midline will help through
those heavier sets.
SET 1 – 5 Reps @ 32x1 w/ empty bar
Athletes should show control pulling their body down to the bottom of the squat with weight in their heels and upright
torso. Make sure that they are active in the bottom during the pause - no butt winking!
SET 2 – 5 Reps @ 30x1 w/ light weight
Athletes are showing controlled descent to below parallel and then explosively driving up through the heels back to
extension. They might feel the barbell slightly pop off their traps.
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NCMETCON SAMPLE DAY 2
SET 3 – 5 Reps w/o tempo and slightly heavier weight
Athletes are still showing control through the movement - nothing should change as we’re adding more weight and starting to
warm up.
**Teaching section will flow into the Strength session. Athletes should warm up to a moderate weight before starting their
working sets.
SCALING
REPS, LOADING, VOLUME…
Strength -- Newer/deconditioned athletes can stay lighter focusing on form and good movement.
Workout -- Newer/deconditioned athletes should scale the barbell weight if needed. The distance of the row can also be
shortened.
MOVEMENT ADJUSTMENTS...
Strength -- If an athlete is having issues squatting below/to parallel, they can perform Box Squats.
Workout -- If there are not enough ergs for members, athletes can perform any monostructural movement working for
1:15-1:30 each round.
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NCMETCON SAMPLE DAY 3 SESSION PLAN
WORKOUT HIGHLIGHTS
EMOM x 18 MINUTES Athlete Goal – Consistency! We want to see athletes stick to their numbers on
MIN 1 - 3 Hang Power Snatch (Building)
MIN 2 - 9, 12, or 15 Toes to Bar this one. More advanced athletes should aim for the higher numbers and less
MIN 3 - 9, 12, or 15 Hand Release experienced athletes should focus on the lower numbers but want to be able
Push-Ups
to hold for the entire EMOM.
*Athletes can choose which rep scheme they
follow in the bodyweight movements. Power
Snatch starts light then can build every round or
every other round.
Coach Focus – We really want to focus on warming up the shoulders today
before getting into the EMOM. This will allow for seamless teaching of the T2B
(Score is Load)
and by then athletes should be plenty warmed up for snatches!
FINISHER
3 SETS
12 Barbell Bent Over Rows (Moderate) Total Time – We have 30 minutes of work today (12:00 Teaching and 18:00
1:00 Hollow Flutter Kicks for the Workout)
(No Measure)
INTRO
Weightlifting or Gymnastics? You get both today but this can certainly be a
question of the day to start off class. Our power snatches today are going to
be working up to a heavy 3-reps especially with the shoulder fatigue that will
settle in the later rounds. The athlete can begin this EMOM at a moderate
weight to build up. The goal is to practice the heavy load as well as work on
technique so we don’t want to see athletes miss any reps. Newer athletes can
spend this time working just technique and keep the load moderate and
perform 3-5 reps. All athletes should be finishing the snatches in about 30
seconds.
Here comes more of the fun stuff! The athletes can choose one of three
options for reps in the TTB and hand release push-ups: 9, 12 or 15 reps. The
goal here is to be able to practice the higher volume with faster reps and 2 big
sets. Athletes that are still working on improving these movements can
choose the lower reps and use this time as practice. For the push-ups we want
to try to preserve the hand release portion so if necessary have athletes scale
to knee hand release push-ups. Our biggest focus today is going to be the TTB
and the hang power snatch. Warm-up should be shoulder focused to get
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NCMETCON SAMPLE DAY 3
athletes moving on the pull-up bar for TTB practice.
Barbells will stay out at the end of the workout for our finisher. We have 3 sets of 12 bent over rows and 1:00 of hollow
flutter kicks. The load should be moderate on the bent over rows so most athletes should be taking down the weight to
allow for unbroken reps. The hollow flutter kicks are going to get pretty spicy after all the TTB so we really want to see
everyone try to get as much of the minute getting as many flutter kicks as possible but aim for unbroken.
STIMULUS
Longer EMOM today with weightlifting and gymnastics. In the snatch the load will increase for more experienced athletes
as they aim for a heavy triple. Less experienced athletes will keep the load moderate and work on technique. All athletes
should be aiming to complete their snatches in about 30 seconds. The TTB and hand release push-ups should be 2 big
sets or unbroken and completed in less than 45 seconds. Overall athletes should be able to hold their numbers for all 6
rounds.
TIMELINE
0-5 Brief (5 min)
5-15 Warm-Up (10 min)
15-27 Teaching and Initial Loading (12 min)
27-30 Pre-Workout Break (3 min)
30-48 Workout (18 min)
48-50 Transition (2 min)
50-60 Finisher and Closing (10 min)
WARM-UP
2 ROUNDS
10 PVC Pass Through Lunge
10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation
*Short Rest Then...
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NCMETCON SAMPLE DAY 3
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”)
5 PVC OHS
10 Kip Swings
PVC pipes will go back and barbells come out. We will first go into our teaching of the TTB and then the Power Snatch.
TEACHING
We want to quickly review the TTB today. We warmed up with some kipping swings so we will build off of that.
TOES TO BAR
--5 Big Kip Swings
Focus: on using the lats to pull down on the bar with straight arms
--3 Knees to Chest
Focus: in the back end of the kip athletes will bring their knees to their chest
--3 Knees to Chest with lean back
Focus: bigger kip and lean back bring the knees higher up to pull-up bar
--3 Knees to Chest with kick up or TTB
Focus: if the athlete can perform the TTB have them perform 3 reps. If the athlete is still working on the TTB they will do
the big lean back knees to chest and kick their toes up towards the bar.
By now the shoulders should be plenty warmed up so go into your teaching of the of the hang power snatch.
HANG POWER SNATCH
5 Snatch RDL
-Athlete will start at the hips with the knees bent and shoulders pulled back
-Athlete will hinge at the hip, push the hips and knees back as the shoulders go forward over the bar as the bar travels
down the leg to above knee
-Athletes will reverse this motion by pushing the knees and hips forward as the chest comes back up to a vertical position
while the shoulders pull back to keep the bar close
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NCMETCON SAMPLE DAY 3
5 hang high pull
-Athlete starts in vertical position with the knees bent
-they will extend up on to the toes and shrug up
-the elbows travel high and up guiding the bar in a vertical path. Cue here “try to pull your shirt up”
5 high hang muscle snatch
-same start as the high pull
-athletes once again moves in similar fashion to the high pull but after the shrug and high elbows athletes will perform a
fast turn over where the elbows quickly move under the bar to press up and overhead
5 high hang power snatch
-same start as the muscle snatch
-this is where the athlete changes direction and travels under the bar
-the athlete will jump as they extend up and when the bar makes contact with the hip they will shrug and jump their feet to
a quarter squat as they move under the bar
5 hang power snatch
-same as the high hang power snatch but the lift begins at above the knee
-athletes still need to extend up where the bar makes contact with the hips.
SCALING
REPS, LOADING, VOLUME…
This volume will add up but athletes pick their rep scheme today so this should allow for them to perform all their reps.
The snatch load can stay moderate for athletes choosing to work more on technique.
MOVEMENT ADJUSTMENTS...
Hang Power Snatch -- if the athlete cannot go overhead we can have them work on a couple different options: 5 hang
snatch high pull, 5 snatch deadlift, or switch to hang power cleans.
TTB -- if the athlete cannot perform the TTB they can sub for kipping straight leg raises or knees to chest kick ups. Knees
to chest are ok for newer athletes or reverse situps for athletes that cannot hang from the pull-up bar.
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NCMETCON SAMPLE DAY 3
Hand Release Push-Ups -- we want to try to keep the hand release component today so sub for knee HR push-ups unless
the athletes are newer they can perform regular knee push-ups or box push-ups.
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