Maybe new Coach Leon isn’t actually new…maybe he’s been here the whole time and you just didn’t notice;)

METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Hypertrophy Week 3 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:07 Thruster Barbell Warm-up
X:10 Strength Talk, Prep, and Strategy

2. Strength

15:00 To Establish
Thruster (1 Rep Max)*

*Generally around 1 RM Push Press number
**To prep for the WOD, complete 3 Chest-to-bar Pull-ups after your first 3 warm-up sets of Thrusters.

Timing:
X:13 Start Clock Counting Up to 15:00

3. Metabolic Conditioning (METCON)

7 Rounds For Intensity and Technique
7 Thrusters (135/95/50%)
7 Chest-to-bar Pull-ups

Timing: 10-Minute Cap
X:28 WOD Talk, Prep, and Strategy - Clock Counting Down to WOD Start
X:35 Start Clock Counting Up to 10:00

Scaling and At-Home Variations:

7 Thrusters (135/95/50%)

Fitness Level Substitutions:
~10 Thrusters (95/65/35%)
Equipment Substitutions:
~10 Double DB/KB Thrusters (50s/35s/Heavy)
~14 Double DB/KB Thrusters (35s/25s/Medium)
~10 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~14 DB/KB One-arm Thrusters on Each Arm (35/25/Medium)
~14 Ruck One-arm Thrusters on Each Arm

Thruster Tips and Variations

7 Chest-to-bar Pull-ups

Fitness Level Substitution
~4 Chest-to-bar Pull-ups (If your Max Set is around 10-15)
~Scale C2B Pull-up to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitution: If You Don’t Have a Pull-up Bar:
~7 Double Dumbbell Bent-over Rows (50s/35s/Heavy)
~10 Double Dumbbell Bent-over Rows (35s/25s/Medium)
~7 Dumbbell One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~10 Dumbbell One-arm Bent-over Rows on Each Arm (35/25/Medium)
~10 Ruck Bent-over Rows on Each Arm

Pull-up Tips and Variations

4. Cool-down

4.1

3 Minutes of Slow Cardio

4.2

Bottom of the Foot Smash
2 Minutes on Each Side

4.3

3 Rounds for Quality
3 Burpees into a full squat
3 Ring Rows with Pause at Chest

At-Home Variations

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 3 of 4