Workout 4 - Hypertrophy Week 1 of 4
Sometimes you’ve got a group of wild cards that all want to do their own thing.
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Hypertrophy Week 1 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 Double Under Practice
X:03 General Warm-up
X:10 Kettlebell Specific Warm-up and Tips
X:16 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
Prep:
3 Rounds for Warm-up
10 Double-unders
3 Sit-ups
3 Strict Pull-ups
3 Kettlebell Swings (70/53/Heavy)
2. Metabolic Conditioning (METCON)
For Intensity and Technique (22-Minute Cap)
150 Double-unders
50 Sit-ups
75 Kettlebell Swings* (70/53/Heavy)
50 Sit-ups
150 Double-unders
*Every time you break on a set of Kettlebell Swings, perform 5 Strict Pull-ups before your next set of kettlebell swings.
Timing:
X:23 Start - 22:00 Clock Counting Up to Cap
Scaling and At-Home Variations:
150 Double-unders
Fitness Level Scaling:
~First Reduce the number. If your biggest set ever is about 20, then change the number of reps from 150 to 75.
~In 5 attempts, complete as many DUs as possible. Then, complete the remaining 75 reps as single unders.
Equipment Substitutions:
~80 Bounding Jumps onto very Small “Box”
~40 Bounding Box Jumps (24”/20”/Low)
~150 Jumping Jacks
75 Kettlebell Swings (70/53/Heavy)
Fitness Level Scaling:
~100 Russian Kettlebell Swings (70/53/Heavy)
~100 Kettlebell Swings (53/35/Medium)
~150 Russian Kettlebell Swings (53/35/Medium)
Equipment Substitutions:
~90 DB Alternating One-arm Snatch (50/35/Heavy)
~120 DB Alternating One-arm Snatch (35/25/Medium)
~60 Ruck One-arm Snatches on Each Arm
Fitness Level Scaling:~Change 5 each round to about 25% of your max set of strict pull-ups, with the minimum number per round being 3.
~Strict Pull-ups to Banded Strict Pull-ups to Jumping Pull-ups, to Ring Rows
Equipment Substitutions:~5 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~7 Double DB/KB Bent-over Rows (35s/25s/Medium)
~5 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~7 DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~7 Ruck One-arm Bent-over Rows on Each Arm
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Squat with Weight on Knee
2 Minutes on Each Side
3.3
3 Rounds for Quality
5 Knee Push-ups with Pause at Top and Bottom
5 Slow Arm Circles Backwards and Forwards from Bottom of a Squat
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.