Workout 5 - Hypertrophy Week 4 of 4
Outsiders ATX is still running virtual classes for those working out at home!
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, 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)
TESTING
"Maupin" - Hero WOD
4 Rounds for Time
800m Run
49 Push-ups
49 Sit-ups
49 Air Squats
Timing:
X:05 Start - 50:00 Clock Counting Up
Scaling and At-Home Variations:
800m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 600m Runs
10:00+ Best Mile: 400m Runs
49 Push-ups
Fitness Level Substitutions:
~100% of a Max Set of Push-ups
~Push-ups to Banded Push-ups to Knee Push-ups
49 Sit-ups
Fitness Level Scaling:
If you reach muscle failure, just move on to the air squats regardless of what number you are on.
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Push-up Plank Lunge Variations
2 Minutes on Each Side
3.3
3 Rounds for Quality
6 Alternating Reverse Lunges
3 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%)
3 Sets of 8 (70%)
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 0-1 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.