Workout 5 - Hypertrophy Week 2 of 4
Joe knows you gotta maintain range of motion so you can always say hi to whoever walks in the door regardless of what position you’re in.
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, WOD Talk, Prep, and Strategy - 5:00 Clock Counting Down to Start WOD
*Note: Extremely fast start today, but warm-up today can ignore cardio and focus on positions needed in the workout. The beginning of long slow workouts will warm people up.
2. Metabolic Conditioning (METCON)
"Murph" - Hero WOD
For Time* (50-Minute Cap)
1-Mile Run
Then,
100 Pull-ups
200 Push-ups
300 Air Squats
Then,
1-Mile Run
*Wearing 20/10lb Vest
**Break up Pull-ups, Push-ups, and Air Squats in any way.
Timing:
X:05 Start - 50:00 Clock Counting Up
Scaling and At-Home Variations:
“Murph”
Fitness Level Scaling:
No Weight Vest
75% Murph
50% Murph
100 Pull-ups
Fitness Level Scaling
~Total Pull-ups should not be more than 2x a max set of kipping pull-ups.
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~100 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~135 Double DB/KB Bent-over Rows (35s/25s/Medium)
~80 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~115 DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~115 Ruck One-arm Bent-over Rows on Each Arm
200 Push-ups
Fitness Level Scaling:
Total number of push-ups should be about 4x max set for you.
~Push-ups to Banded Push-ups to Knee Push-ups
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
T-Spine Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
5 Slow Motion Air Squats
5 Ring Rows with Pause at Chest
At-Home Variations
Open Gym Strength Option
Incline Bench Press
1 Set of 8 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
1 Set of 8 (70%)
2 Sets of 8 (65%)
3 x Hard Sets
a. Double DB/KB Chest Flys
b. Weighted Leg Raises
3 x Hard Super Sets
a. Double DB/KB Bench Press
b. Band Seated Rows
c. Weighted Sit-ups (Butterfly Position)
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
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.