Undisputed SC – Eagan – Fitness

Warm-up

Hypertrophy!! This is the phase where it’s all meat & potatoes. Calories + Training Volume = Muscle!

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up for Squats & Presses

13:00 – 20:00 | Work up on Back Squats to 1st Set

20:00 – 45:00 | Strength Program

45:00 – 60:00 | Metcon

Strength

-Take about 7-10 Minutes to Work up to your 10RM; then reduce by 10-15% for 2×10;

-Then test your 1 set of Max Reps (MR) on Pull Ups, stopping 1 rep before failure; do 3 more sets using half of your max set. IF you’re over 12 pull ups, do strict chest to bar. If you’re still over 12, do weighted strict chest to bar (aiming for 6-8 reps).

-Shoulder Press 10RM; reduce by 10-15% for 2×10 *MOST OF YOU CAN CLEAN THIS FROM THE GROUND… SO DO IT*

Back Squat (10RM; -10% to 15% 2×10)

2A: Pull-ups (1xMR; 3 x 1/2 MR)

2B: Shoulder Press (10RM; -10% to 15% for 2×10)

Metcon

You’ll complete this WOD for Max Reps,

*Plank: Every 15 seconds is 4 reps.

*Ring Rows: Arms Should be perpendicular to the ground

Metcon (2 Rounds for reps)

Complete 2 Rounds

1 Minute Ring Rows*

1 Minute HR Push-Ups

1 Minute Kettlebell Swings 50/40

1 Minute Plank Hold*

Rest 4 Minutes

Record Reps Per Round