November 4, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Time)


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

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]