HomeGrown AthletX - Functional Fitness

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A: Gymnastics

3 Rounds
AMRAP 2:

50 Double-Unders

Max Pushups in Time Remaining

… Directly into:

AMRAP 2:

50 Double-Unders

Max box dips

*Rest 1:00 between rounds.

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
29/21 Cal Row/Ski or 20/15 Cal Bike

10 Lateral Barbell Burpees

5 Power Snatches (R+135/95, Rx 115/75)

In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window

Record your times for each round

New rounds begin on the (0:00-4:00-8:00-12:00-16:00)

To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete

LATERAL BARBELL BURPEES

You can jump or step up off the floor

Jump over the bar with 2 feet for "R+ and RX"

There is no need to reach full extension on the jump over the bar

MODIFICATIONS

Row ski or bike Cals

200m Weighted Run