HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

[0:00 – 10:00] 1 Mile Run

Max Clean and Jerks (R+135/95, Rx 115/75)

[10:00 – 13:00] Rest

[13:00 – 20:00] 800m Run

Max Power Snatches (R+115/75, Rx 95/65)

[20:00 – 23:00] Rest

[23:00 – 27:00] 400m Run

Max Thrusters (R+95/65, Rx 75/55)

As the time windows decrease (10-7-4), so do the run distances and weights on the barbell

Your score for each round is total reps on the barbell

We’ll rest 3 minutes between rounds and change out weights

RUN

If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively

This gives you enough time on the barbell for each round

See "modifications" for running alternatives

BARBELL LIFTS

Choose your weights for each movement based off the following recommendations:

Clean and Jerks: 9+ Unbroken Reps When Fresh

Power Snatches: 15+ Unbroken Reps When Fresh

Thrusters: 21+ Unbroken Reps When Fresh

MODIFICATIONS

1 MILE RUN

100/75 Cal Bike

800 METER RUN

50/35 Cal Bike

60 Shuttle Runs [10 Meters]

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]