HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds for quality
5/5 Worlds Greatest Stretch
8 Bulgarian Ring Rows
:30/30 Couch Stretch
10 Alternating V-Ups
B: Warm-up (No Measure)
2 sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate (28-32)
:30sec @ Goal Pace, 2nd round faster than goal pace
C: 5k Row (Time)
Max Effort 5k Row
Time Domain:
17:00-22:00
Time Cap: 30:00
*The best way to tackle the 5k is to go out for the first 1000m at a pace that is a little faster than the pace you plan to average for the full 5k. Settle in over the course of 1k-4k and let the pace gradually rise to the average pace. From 4k-5k hold pace, then kick it into gear over the final 300/250m.
*SUB 330/250 Cal Bike
D: Metcon (No Measure)
Booty finisher
3 Rounds for Quality
15 Ring Hamstring Curls
15 Weighted Hip Extensions
Published by: Breanne Feudale in Uncategorized