HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
(25 min Time Cap)
50-40-30-20-10:
Calorie Row/Ski
After Each Round:
10 Deadlifts (R+185/135, Rx155/115)
40 Double Unders
After each round of rowing, you’ll complete a set of deadlifts and jump rope before moving back to the machine
While the row/Ski calories decrease, the deads and double unders remain the same
Men and women have the same prescribed number of calories for the workout
We expect this piece to take around 15-20 minutes to complete
Let’s cap this workout at 25 minutes
DEADLIFTS
Choose a weight that you can complete unbroken for all 5 rounds
DOUBLE UNDERS
Choose a number or variation that can be completed in under 1 minute
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
45 Seconds of Practice
Double the Single Unders
ROW
Calorie Bike
35-30-21-15-19
400 Meter Run (For Each)
B: Metcon (No Measure)
Midline
3 Rounds
1:00 L-Sit on pull up bar (Accumulated Time)
30 Barbell Good Mornings
Rest as Needed Between Sets
Published by: Breanne Feudale in Uncategorized