HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
30-20-10:
Deadlifts (R+185/125, Rx155/105)
Box Jumps (R+24/20, Rx20/16″)
Directly Into…
10-20-30:
Kettlebell Swings (R+53/35, Rx44/26)
Row or Ski Calories
*stimulus is 12-15 with a 18min time cap
*We have two back-to-back couplets for today’s workout
This piece is fairly posterior chain dominant, which creates some interference between all 4 movements
This means we’ll have to find a good break-up plan to keep chipping away while pushing off excess fatigue
You’ll complete all the work of deadlifts and jumps before immediately transitioning to the swings and calories (no rest between)
The workout flows like this:
30 Deadlifts
30 Box Jumps
20 Deadlifts
20 Box Jumps
10 Deadlifts
10 Box Jumps
10 Kettlebell Swings
10/7 Calorie
20 Kettlebell Swings
2/14 Calorie
30 Kettlebell Swings
30/21 Calorie
*Note that the women’s calories on the rower are: 7-14-21
Your score is the total time it takes to complete all the listed work
B: Metcon (No Measure)
Midline
5 Rounds:
:30s Slow Mountain Climbers
Rest :30s
:30s plank
Rest :30s
Published by: Breanne Feudale in Uncategorized