HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (Time)
21-15-9:
Calorie Rows Ski or Bike
Burpee over rower or hurdle
*This will be repeated
C: Metcon (3 Rounds for time)
On the 10:00 x 3 Rounds:
400m Run
30/24 Cal Row/Ski or 21/17 Bike
250m Single DB Run (R+50/35, Rx 40/25)
20 Double DB Squats (R+50/35, Rx 40/25)
*You’ll complete the listed work for time and rest with whatever time remains in the window
*New rounds begin on the (0:00-10:00-20:00)
*Record your times for each of the 3 rounds
*To get the right stimulus and build in enough rest, these rounds should take 8 min or less to complete
*This averages out to 2 min or less for each station
*Adjust the weights, reps, or distances as needed to meet this recommendation
*Home cal sub 150 DU or 300 singles
Published by: Breanne Feudale in Uncategorized