Macro view template analysis

Workout Structure: 
First day followed both “as heavy as possible” and “For Completion” template, respectively. Two modalities of weightlifting and gymnastics were used in this high volume WOD. The first combination was 3 heavy movements from weightlifting modality and the second combination was low intensity SLIP from gymnastic modality. The purpose of the exercise was to increase the presses records, so the athletes must lifted their heaviest resistance. The amount of resistance should be progressively increased to reach their record. Strength, muscular endurance, flexibility, balance and
coordination were challenged for GPP skills. The phosphagen system was a dominant energy pathway for first part, because the reps of per set were low. Moreover, the aerobic system was a dominant energy pathway for second part
 
Second day followed “AMRAP” template. In fact, this WOD included 1 min AMRAP of burpee and 1 min AMRAP of GHD sit-up for 4 rounds. This exercise was a single modality that included couplet elements from gymnastic modality; one of them was challenging the full body muscles and another was challenging the core muscles. The main focus in this WOD was to challenge the stamina and fatigue. The athletes had to perform high reps in each round. These high reps challenged the muscle fatigue, so improve the mental tolerance. Stamina, cardiorespiratory and mobility played the major role in this WOD. Moreover, the lactic acid system was the dominant energy pathway in each round of this WOD, because at the end of each round, the athletes had to rest for a minute, thus recovering the energy path.

Third day followed “For Time” template. This exercise was a couplet modality that included two heavy weightlifting movements and a high skill gymnastic movement. This WOD combined 3 drills of squatting, pulling and pushing. The main focus of this high intensity and heavy WOD was to challenge the stamina and strength of the full body muscles; lunge was for lower body, muscle-up was for upper body and finally, c&j was for full body muscles. Muscular endurance, strength and cardiorespiratory played the major role in this WOD. Moreover, the aerobic system was a dominant energy pathway in this program.

Conclusion
In this cycle:
The combinations of WG; G and WG have been used, respectively.
Gymnastics modality was used for all 3 days and also weightlifting was used for 2 of them.
No metabolic conditioning modality can be seen in this cycle.
No triplet modality can be seen in this cycle.

As can be seen, all 3 energy pathways (phosphagen, lactic acid and aerobic) were challenged in this cycle. Moreover, the Strength, muscular endurance, cardiorespiratory, flexibility, balance, coordination were involved in this circle of programming. Also, power is latent in the nature of these programs.
As a final note, “AHAP”, “For Completion”, “AMRAP” and “For Time” templates were used for programming in this cycle.

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