Workout 2 - Hypertrophy Week 1 of 4
Megan’s profession as a stand-up comedian makes her really good at the set-up.
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
X:10 Specific Barbell Warm-up
X:13 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
Prep:
MetCon 3x3
*MetCon 3x3 =
With the set-up you think you are going to do for the workout, complete 1 Round for Technique and Feel of 3 reps of each of the exercises. Reset and make any adjustments to your weights, scaling, etc. Then complete 2 Rounds mimicking workout pace, technique, and transitions.
2. Metabolic Conditioning (METCON)
8-Minute AMRAP
3-6-9-...-(+3)
Cleans (135/95/45%)
Toes-to-bars
Strict Ring Dips
Timing:
X:20 Start - 8:00 Clock Counting Down
Scaling and At-Home Variations:
3-6-9-...-(+3) Cleans (135/95/45%)
Equipment Substitutions:
~3-6-9-…-(+3) Double DB/KB Cleans (50s/35s/Heavy)
~6-9-12-…-(+3)* Double DB/KB Cleans (35s/25s/Medium)
~3-6-9-…-(+3) DB/KB One-arm Cleans on Each Arm (50/35/Heavy)
~6-9-12-…-(+3)* DB/KB One-arm Cleans on Each Arm (35/25/Medium)
~6-9-12-…-(+3)* Ruck One-arm Cleans on Each Arm
*To make it easier to track reps, think of every round as 3-6-9-, etc. and count to that number and then add 3 extra. So, when you’re on round 12, instead of trying to remember that it’s 15 Cleans, 12 TTB, and 12 Ring Dips, think of it as 12+3 Cleans, 12 TTB, and 12 Ring Dips.
3-6-9-...-(+3) Toes-to-bars
Fitness Level Scaling:
~TTB to Hanging Knee Raises
Equipment Substitutions:
~TTB to Anchored Leg Raises (i.e. Candlesticks)
3-6-9-...-(+3) Strict Ring Dips
Fitness Level Scaling:
~3-6-6-…-6 Strict Ring Dips
~Ring Dips to Banded Ring Dips to Ring Dips with Knees on Boxes to Knee Push-ups
Equipment Substitutions:
~3-6-9-…(+3) Bar/Box/Chair Dips
~6-12-18-...-(+6)* Knee Push-ups
*To make it easier to track doing double the knee push-up reps, think of every round as 3-6-9-, etc. and think of the workout saying knee push-ups twice in a row. So, when you’re on round 12, instead of trying to remember that it’s 12 Cleans, 12 TTB, and 24 Knee Push-ups, think of it as 12 Cleans, 12 TTB, 12 Knee Push-ups, and 12 more Knee Push-ups.
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 3-4 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
Foot Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
5 Ring Rows
3 Balancing Knee Hug + Quad Stretch on Each Leg
At-Home Substitutions:
Ring 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.