HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
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2 Rounds
20/20 Banded Heel Pulls
10/10 Banded Leg Drives
:30sec Forward Lean Wall March
:15sec Arms Only Rowing
:15sec Body + Arms Rowing
:15sec Legs + Body (no arms)
:15sec Full Stroke
B: Metcon (3 Rounds for time)
Aerobic Capacity
0:00-14:00
500m Run (Sub Bike: 30/20 cals)
100/80 Cal Row or Ski
500m Run
14:00-28:00
50/40 Cal Row or Ski
1000m Run (sub Bike 70/50 cals)
50/40 Cal Row
28:00-42:00
500m Run
100/80 Cal Row or Ski
500m Run
*record each for time and try to be around 9-12min on each
***sub options
SUB1:
0:00-14:00
400m Run
80/64 Cal Row
400m Run
14:00-28:00
40/32 Cal Row
800m Run
40/32 Cal Row
28:00-42:00
400m Run
80/64 Cal Row
400m Run
SUB2:
0:00-14:00
300m Run
60/48 Cal Row
300m Run
14:00-28:00
30/24 Cal Row
600m Run
30/24 Cal Row
28:00-42:00
300m Run
60/48 Cal Row
300m Run
C: Warm-up (No Measure)
Accessories if time permits
5 Sets
:30sec Max Renegade Rows
:15/:15 Copenhagen Plank
:15/:15 side plank
Published by: Breanne Feudale in Uncategorized