HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

2000 Meter Row or Ski

10 Rounds of "The Chief" (R+155/105, Rx125/85)

1 Round of "The Chief":

3 Power Cleans

6 Push-Ups

9 Air Squats

MODIFICATIONS/SCALING OPTIONS

For Time:

1000 Meters Row or Ski

Straight into…

6 Rounds of "The Chief"

1 Round of "The Chief":

3 Hang Power Cleans

5 Modified Push-ups (elevate pressing surface)

7 Air Squats (to a medicine ball)

We are looking to shoot between 18:00-24:00 for total time to complete both parts.

Row or Ski 2000m = 7:00-9:00 (for both genders)

10 Rounds of "The Chief" = 10:00-15:00

Doing 3 Power Cleans at 155 is very different to doing 30 Power Cleans at 155, AND after a 2000 meter Row.

There is no time cap. Work relentlessly to scale appropriately to meet the intend stimulus. 😉

MODIFICATIONS/SCALING OPTIONS

We are striving for an 18:00-24:00 finish! The goal is to move fast and move well for a longer time domain. For this to happen, we must modify areas of the workout that could create poor movement and lengthily overall times.

Remember…just because you ‘can’, doesn’t always mean they ‘should’.

Row or ski 2000m = 7:00-9:00 (for both genders)

Reduce Distance: 1750m / 1500m / 1250m / 1000m

Have conversations with your athletes during the Warm-Up. To Row 2000m, splits must be at a 2:20 (avg) or below. If they are above, the Row will take too long for todays intention.

Alternative Options: Run 1-mile

10 Rounds of "The Chief" = 10:00-15:00

Overall Volume = 30 Power Cleans / 60 Push-Ups / 90 Air Squats

Aim to modify intensity (loads/reps) to hold :45-1:00 rounds on average across the 10 rounds.

If 1 round takes over 1:00 from the very start, our athletes have either gone too heavy, chosen too many reps, or a combination of both. Pay attention to this in the earlier rounds. You will likely have to scale mid-workout if this happens.

Last note, but an important one – if you have athletes that will be closer to the 9:00 mark for the 2000m, consider reducing "The Chief" rounds to 7 or 8. We

B: Metcon (No Measure)

Midline Accessory
3 Rounds

15 Arch Rocks

20sec Arch Hold

15 Hollow Rocks

20s Hollow Hold

30 Russian Twists

R: 60sec