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METCON, STRENGTH, & 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

Timing:
X:00 General Warm-up
X:15 Clean Barbell Warm-up
X:18 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start

Prep: 3x3
3 Rounds for Prep
3 Cleans (40% -> 55%)
3 Lateral Burpees

*Start with about 40% and warm up to 55% of a clean.

2. Metabolic Conditioning (METCON)

20:00 EMOM*
Odd Rounds: 3 Touch and Go Power Cleans (55%)
Even Rounds: 6 Lateral Burpees

*30-Second Time Cap Every Round

Timing:
X:25 Start - 20 x 1:00 Rounds

Scaling and At-Home Variations:

3 Touch and Go Power Cleans (55%)

Equipment Substitutions:
~4 Double DB/KB Clean (50s/35s/Heavy)
~6 Double DB/KB Clean (35s/25s/Medium)
~8 DB/KB Alternating One-arm Cleans (50/35/Heavy)
~12 DB/KB Alternating One-arm Cleans (35/25/Medium)
~12 Ruck Alternating One-arm Cleans

DB/KB Clean Tips and Variations

6 Lateral Burpees

Fitness Level Scaling:
~Jump laterally over something smaller or a line. Do not step over.

Burpee Tips and Variations

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Triceps Smash
2 Minutes on Each Side

3.3

3 Rounds for Quality
3 Toes-to-bars
3 Ring Rows with Pause at Chest

At-Home Variations

Toes-to-bars to Band Pull-downs to DB/KB/Ruck Straight-arm Pull-overs

Ring Rows to DB/KB/Ruck Bent-over Rows

Timing Information Explained:

MovementLink programming is designed to be able to take place in 1 hour group classes. Gym schedules may have classes start at different times 5:30 AM, 6 AM, 8:45 AM, etc. We believe in creating a WOW experience to clients ever time they walk into the gym. On thing we feel like they deserve is to have their classes start and finish on time. We plan our classes to the minute, with some buffer zones, to ensure we finish within the hour and use our time as wisely as possible. The Timing references above are for coaches running classes and for people following along in open gym or at home to make sure their workouts don’t end up taking longer than they need to.

X:10 refers to 10 minutes into class. If the class started at 6:00 AM, X:10 refers to 6:10 AM. If the class starts at 8:45 AM, X:10 refers to 8:55 AM.

In the Advanced Athlete section. You may find a negative time, like X:neg5. For a 6:00 AM class, this would refer to 5:55 AM and for a 8:45 AM class, this would refer to 8:40 AM. Another note on these negative timings, is that they are assuming the athlete is going to warm-up on their own and are designed to tell the athlete the last possible time that they are able to start their bonus work and still join the class for the next section. In this scenario, the athlete completing bonus work will have warmed up on their own and therefore does not need to warm-up again with the class. They simply need to be finished with bonus work before it’s time for the coach to talk and prep for the first section in class.

Workout 4 - Hypertrophy Week 2 of 4