Workout 5 - Hypertrophy Week 1 of 4
Weightlifting is all about physics: Check out Katie’s lever arm. All our captions are corny, but this one especially…her name is Katie Lever;)
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 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)
"Bert" - Hero WOD
For Time (50-Minute Cap)
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees
Timing:
X:05 Start - 50:00 Clock Counting Up
Scaling and At-Home Variations:
Instead of listing out the million different ways to scale this one, let’s keep it simple. If you fit ALL of these criteria, you can attempt this workout with the reps prescribed.
Sub 7:30 Best Mile
50+ Max Set of Push-ups
If you fit these criteria, do 75% of all reps of all exercises and distance.
Sub 7:30-10:00 Best Mile
25+ Max Set of Push-ups
If you fit these criteria, do 50% of all reps of all exercises and distance.
10:00+ Best Bile
Less than 25 as a max set of push-ups
*You can scale Push-ups to Banded Push-ups to Knee Push-ups depending on Fitness Level
Of course you can use the scaling recommendations as a jumping off point and do not have to do it exactly as above. Especially if you are a good runner but struggle with push-ups. In that scenario you may want to keep the runs the same, but scale all the reps of the exercises to 50%. Even doing half the runs and reps is going to be a huge workout today, so, in my opinion, you almost cannot get this wrong and scale down too much. If you are half way through and feel like you scaled it too much, go faster.
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Rotator Cuff 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%)
3 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 3-4 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.