Workout 1 - Hypertrophy Week 1 of 3

METCON, STRENGTH, & ENDURANCE

Macrocycle: The Adaptive Athlete - Hypertrophy Week 1 of 3

Page Contents:

Section 0 - Recovery Session
Section 1 - MetCon
Section 2 - Accessory Work
Section 3- Cool-down
Section 4 - Accessory Athlete Bonus Work
Section 5 - Warm-up, WOD Prep, and Coach Timing
Section 6 - Scaling and At-Home Variations with Dumbbells, Kettlebells, 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. Metabolic Conditioning (MetCon)

21-15-9 Reps For Intensity and Technique (FIT)
Back Squats* (185/125/45%)
Lateral Burpees

*Pause for 3 seconds at the bottom and the top of the back squat on reps 5, 6, & 7 of each round

12-Minute Cap

2. Accessory Work

3 x Hard Sets*
Back Rack Lunges (~40% of 1 RM Back Squat)

*Today's "Hard Sets" should be 3-4 Reps Shy of Failure

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

T-Spine Smash
2 Minutes on Each Side

3.3

3 Rounds for Quality
3 Bent-over Rows with Pause at Sternum (Barbell)
3 Strict hanging Knee Raises with Pause

4. Accessory Athlete Bonus Work

Why, When, and How and Do You Even Need to Add Bonus Work?

Pre-Class Oly Bonus (Level 1)

8 x 2-Minute Rounds
3 High-hang Snatches (Work between 55-75%)

Timing:
X:neg07 Latest Start Finish by X:09 to Join Strength in Class

Post-Class Accessory Work - Lower Body (Level 1)

3 Hard Sets
Frog Pumps (40% of Back Squat Max)

*Today's "Hard Sets" should be 3-4 Reps Shy of Failure

5. Warm-up, WOD Prep, and Coach Timing

Timing:
X:00 General Warm-up
X:06 Specific Barbell Warm-up
X:09 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to WOD Start
X:16 MetCon (Section 2) - Start 12:00 Clock Counting Up
X:28 Accessory (Section 3) - Start 17:00 Clock Counting Down to Accessory Work End

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.

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.

6. Scaling and At-Home Variations By Section:

Section 1. MetCon Modifications

21-15-9 Reps For Intensity and Technique (FIT)
Back Squats* (185/125/45%)
Lateral Burpees

21-15-9 Back Squats* (185/125/45%)

Equipment Substitutions:
~25-20-15 Double DB/KB Front Squats (50s/35s/Heavy)
~40-30-20 Double DB/KB Front Squats (35s/25s/Medium)
~21-15-9 DB/KB One-arm Front Squats on Each Arm (50/35/Heavy)
~25-20-15 DB/KB One-arm Front Squats on Each Arm (35/25/Medium)
~25-20-15 Ruck Back Squats

DB/KB/Ruck Variations

21-15-9 Lateral Burpees

Fitness Level Scaling
~Jumping over Barbell or DBs/KBs to jumping over something smaller to jumping over a line on the foot to just jumping.

Lateral Burpee Tips and Variation Demos

Section 2: Accessory Work Modifications

3 x Hard Sets*
Back Rack Lunges (~40% of 1 RM Back Squat)
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure

*Note: If you are having to do more than 30 reps to get a hard set in, go heavier and if you can’t, change the Lunges into Jumping Lunges

Equipment Substitutions:~Hard Set Double DB/KB Lunges (As Heavy As Possible)
~Hard Set DB/KB Lunges (As Heavy As Possible)
~Hard Set Ruck Lunges

Lunge Variations