Workout 2 - Hypertrophy Week 2 of 3
AM Classes making an appearance…kind of…bad photo but great position! Fernando from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
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)
3 Rounds For Intensity and Technique (FIT)
24 Kettlebell Swings* (70/53/Heavy)
9 Kettlebell Left-arm Push Presses**
9 Kettlebell Right-arm Push Presses**
12 Chest-to-bar Pull-ups
*Only on Round 1: Alternate between Russian and American Kettlebell Swings Each Rep
**On Reps 1, 2, and 3 on every round, pause for 3 seconds overhead.
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 2-3 Reps Shy of Failure
3. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Calf Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Anchored Laying Leg Raises (Slowest Negative Possible)
3 KB/DB/Ruck Goblet Squat
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:neg03 Latest Start Finish by X:13 to Join MetCon in Class
Post-Class Accessory Work - Upper Body (Level 1)
Add 1 Extra Super Set to the Class Accessory Work from Section 3.
5. Warm-up, WOD Prep, and Coach Timing
Timing:
X:00 General Warm-up
X:07 Kettlebell Skills
X:13 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
X:20 MetCon (Section 1) - Start 15:00 Clock Counting Up
X:35: Accessory Work (Section 2) - Just keep regular clock up and let class go at their own pace.
Prep: 3x3
3 Rounds for Warm-up
3 Kettlebell Swings
3 Left-arm Kettlebell Push Presses
3 Right-arm Kettlebell Push Presses
3 C2B Pull-ups
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:
Section 1 Substitutions: MetCon
3 Rounds For Intensity and Technique (FIT)
24 Kettlebell Swings* (70/53/Heavy)
9 Kettlebell Left-arm Push Presses**
9 Kettlebell Right-arm Push Presses**
12 Chest-to-bar Pull-ups
*Only on Round 1: Alternate between Russian and American Kettlebell Swings Each Rep
**On Reps 1, 2, and 3 on every round, pause for 3 seconds overhead.
15-Minute Cap
24 Kettlebell Swings* (70/53/Heavy)
Fitness Level Scaling:
~36 Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~36 Kettlebell Swings (53/35/Medium)
~36 DB Alternating One-arm Snatches (50/35/Heavy)
~45 DB Alternating Snatches (35/25/Medium)
~24 Ruck Snatches on Each Arm
9 Kettlebell One-arm Push Presses (70/53/Heavy)
Fitness Level Scaling:
~14 Kettlebell One-arm Push Presses (53/35/Medium)
Equipment Substitutions:
~14 Kettlebell One-arm Push Presses (53/35/Medium)
~14 Dumbbell One-arm Push Presses (50/35/Heavy)
~18 Dumbbell One-arm Push Presses (35/25/Medium)
~18 Ruck One-arm Push Presses
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 70% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~12 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~18 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~12 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~18 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~18 Ruck One-arm 90-Degree Bent-over Rows on Each Arm
Section 2 Substitutions: Accessory Work
2 Hard* Super Sets
a. Strict Ring Dips
b. Horizontal Ring Rows
c. Laying Leg Raises
*Today's "Hard Sets" should be 2-3 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