HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
20 Power Snatches (R+95/65, Rx 75/55)
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches
This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!
Time Ranges: 8-12
15min Time Cap
Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.
No movement should exceed 3:00. If so, the athlete’s weight may be too heavy or burpee reps were not scaled appropriately.
Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.
Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.
Fast workout! (Even though it may not feel like it.
Reminder: Quality Movement is a non-negotiable!
This is a fast workout and should be scaled to achieve that effect – lung burner!
B: Metcon (No Measure)
4 Rounds
1:00 Weighted Plank
30sec Weighted Hollow Hold
Published by: Breanne Feudale in Uncategorized