Workout 3 Endurance Option - Hypertrophy Week 2 of 4
Is Alejandro’s junk and are his cans going to hurt the parental rating of this site?
ENDURANCE
Macrocycle: The Adaptive Athlete - Hypertrophy Week 2 of 4
*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
Prep:
2 Prep Rounds
200m Run
2 Minutes of Dynamic Stretching
*********2. Endurance
For Intensity and Technique
2-Mile Run
10:00 Rest
2-Mile Run
10:00 Rest
2-Mile Run
Scaling and At-Home Variations:
2-Mile Runs
Run Scaling:
7:30 - 10:00 Best Mile: 1.5 Mile Runs
10:00+ Best Mile: 1 Mile Runs
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Heel Cord Scrub
2 Minutes
3.3
3 Rounds for Quality
6 Alternating Reverse Lunges
30-second Downward-facing Dog Hold