HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
30 Overhead Squats (95/65)

30 Toes to Bar

30 Pistol Squats

800m Run

Modification

AMRAP 20:

20 Overhead Squats to Medball (45/35#…or PVC)

20 Knee Raises

20 Reverse Lunges (in-place)

800m Run

MODIFICATIONS

OVERHEAD SQUAT (<:90)
Decrease the load

Place a target under your hips

TOES-TO-BAR (:90)

Decrease repetitions to 20 or 15

Decrease range motion – knees to elbow or knees up

Laying down V-Up

PISTOLS (<:90)
Decrease reps

Change movement to deficit reverse lunges (front foot on plate, step back)

RUN (<4:00)
Decrease distance – 600m/400m

Row 1000m // Bike 1600m

We have a longer grinder today!

20:00 of work – no less, no more.

We will aim to be somewhere between 8:00-9:00 rounds.

The challenge will be to complete 2 full rounds, then collect as many reps as you can until the 20:00 cap.

Scoring will be the number of rounds and repetitions completed in 20:00. The run will count as 1 rep.

OVERHEAD SQUAT

Typically a lighter load, but for 30 repetitions a round, it will feel a lot heavier.

Athletes, please pick a load that can be broken in 2-3 sets max. If you have to break into 4 sets, it’s likely too heavy for the volume today.

TOES-TO-BAR

The question is "how many repetitions can we complete in under :90?" We recommend that be the number to do for today. Perhaps be less concerned about how many sets, as some may choose to do very small sets, but manage to complete all 30 reps under :90.

PISTOL SQUATS

A simple movement on paper, but not easy to perform.

To do all 30 pistols today, an athlete must be able to complete all reps in under :90

800M RUN

We can shoot for 4:00 or under, but as today is an AMRAP, if your athletes are closer to the 4:30 mark, perhaps let them grind it out. This may require decreasing repetitions in other movements to keep the rounds moving.

B: Metcon (No Measure)

COOL-DOWN/AFTER PARTY
Body Banded Armor

1 Round:

30 Tricep Press Downs

30 Pull-Aparts

:30 Max Push-Ups (not banded)

20 Tricep Press Downs

20 Pull-Aparts

:20 Max Push-Ups

10 Tricep Press Downs

10 Pull-Aparts

:10 Max Push-Ups