Workout 2 - Hypertrophy Week 1 of 3
Pat B from Outsiders Barbell
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)
For Intensity and Technique (FIT)
100 Double Unders
50 Push Press (95/65/35%)
50 Box Jumps (24"/20"/Low)
50 Push-ups
100 Double Unders
15-Minute Cap
2. Accessory Work
2 Hard* Super Sets
a. Strict Ring Dips
b. Horizontal Ring Rows
c. Laying Leg Raises
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Hamstring Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Ring Rows with Pause
3 Balancing Knee Hug + Quad Stretch on Each Leg
4. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
8 x 2-Minute Rounds
1 Power Clean + 2 Jerks (Work between 55-75%)
Timing:
X:neg08 Latest Start Finish by X:08 to Join Strength in Class
Post-Class Accessory Work - Upper Body (Level 1)
Add 1 Extra Super Set to the Class Accessory Work from Section 3 to make it 3 sets instead of 2.
5. Warm-up, WOD Prep, and Coach Timing
Timing:
X:00 General and Specific Barbell Warm-up
X:06 Double Under Warm-up
X:08 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to WOD Start
X:15 MetCon (Section 2) Start - 15:00 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.
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
For Intensity and Technique (FIT)
100 Double Unders
50 Push Press (95/65/35%)
50 Box Jumps (24"/20"/Low)
50 Push-ups
100 Double Unders
15-Minute Cap
100 Double Unders
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining number of reps.
Equipment Substitutions:
~50 Bounding Jumps onto very Small “Box”
~25 Bounding Box Jumps (24”/20”/Low)
~100 Jumping Jacks
50 Push Press (95/65/35%)
Equipment Substitutions:
~50 Double DB/KB Push Presses (35s/25s/Medium)
~35 Double DB/KB Push Presses (50s/35s/Heavy)
~35 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~50 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~50 Ruck One-arm Push Presses on Each Arm
50 Box Jumps (24"/20"/Low)
Equipment Substitution:
~100 Bounding Jumps to Very Low Box
~50 Jump + Lunge
50 Push-ups
Fitness Level Scaling:
~Don’t do more than 125% of a Max Set of Push-ups
~Push-ups to Banded Push-ups to Knee Push-ups
Section 2: Accessory Work Modifications
2 Hard* Super Sets
a. Strict Ring Dips
b. Horizontal Ring Rows
c. Laying Leg Raises
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
Fitness Level Substitutions: ~Strict Ring Dips to Banded Ring Dips or Ring Dips on Box to Knee Push-ups
Equipment Substitutions: ~Deficit Knee Push-ups
Equipment Substitutions: ~Double DB/KB Bicep Curls (As Heavy As Possible)
~DB/KB One-arm Bicep Curls on Each Arm (As Heavy As Possible)
~Ruck One-arm Bicep Curls on Each Arm
Section 3: Cool-down Modifications
3.3
3 Rounds for Quality
3 Ring Rows with Pause
3 Balancing Knee Hug + Quad Stretch on Each Leg
Equipment Substitutions:
Ring Rows to DB/KB/Ruck Bent-over Rows