November 30, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)


Deadlifts (R+185/125, Rx155/105)

Box Jumps (R+24/20, Rx20/16″)

Directly Into…


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)

5 Rounds:

:30s Slow Mountain Climbers

Rest :30s

:30s plank

Rest :30s

Published by: Breanne Feudale in Uncategorized

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