Workout 2 - Hypertrophy Week 4 of 4
Duncan is new, but very thoughtful. He decided to hold the rack to help stabilize it for Chris’s TTBs.
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Hypertrophy Week 4 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 WOD Talk, Prep, Strategy, and Bar MU Tips - 11:00 Clock Counting Down
Prep: 1-2-3
One rep of each exercise, then 2, then 3 reps of each exercise.
2. Metabolic Conditioning (METCON)
10-Minute AMRAP
3 Bar Muscle-ups
3 Box Jumps (36"/30"/High)
Timing:
X:18 Start - 10:00 Clock Counting Down
Scaling and At-Home Variations:
Fitness Level Scaling:
~3 Burpee C2B Pull-ups to Bupee Pull-ups to Burpee Jumping Pull-ups
Equipment Substitutions:
~3 Burpee + Double DB/KB Clean (50s/35s/Heavy)
~5 Burpee + Double DB/KB Clean (35s/25s/Medium)
~3 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~5 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~5 Burpee + 2 Ruck Alternating One Arm Cleans
3 Box Jumps (36"/30"/High)
Fitness Level Substitutions:
~6 Box Jumps (24"/20"/Low)
Equipment Substitutions:
~4 Max Height Jumps + Lunge
3. Accessory Work
2 Rounds (Rest As Needed)
Hard Set* Wide Grip Floor Press (60% 1 RM Bench Press)
Hard Set* Bicycle Crunches
*Today's "Hard Sets" should be 0-1 Reps Shy of Failure
Timing:
X:28 Start - Athletes Recover from MetCon and Talk about Accessory Work
Let clock show actual time. Athletes should try and finish accessory work and move to the cool down with 10-15 minutes left in class.
Scaling and At-Home Variations:
Hard Set* Wide Grip Floor Press (60% 1 RM Bench Press)
Equipment Substitutions:
~Hard Set Double DB/KB Floor Presses (As Heavy As Possible)
~Hard Set DB/KB One-arm Floor Presses on Each Arm (As Heavy As Possible)
~Hard Set Ruck One-arm Floor Presses on Each Arm (As Heavy As Possible)
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Glute Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Balancing Pigeon Squats
3 Power Cleans (Barbell)
At-Home Substitutions:
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.