HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

4 Rounds for Quality
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)

(Elevate hands on an object and maintain plank to scale down the difficulty)

30 Second Hollow Hold

B: Metcon (Time)

2min ON/ 1min OFF (24 Time Cap)
40/32 Cal Row or Ski or 30/24 Cal Bike

30 Power Cleans (R+115/75, Rx 95/65)

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Front Squats

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Squat Cleans

Work in 2 Minutes On + 1 Minute Off

Athletes Pick Up Where They Left Off in the Chipper

Score is Completion Time, Including Rest Time

8 Round (24:00) Cap

MODIFICATIONS

CALS

Reduce Calories (Aiming for just over 2 minutes of work)

POWER CLEAN/SQUAT CLEAN

Decrease Load

FRONT SQUAT

Decrease Load

Squat to a Target

We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).

The goal is to finish each element in 2:00 or under (i.e., 30/24 cals = under 2:00 / 30 Power Cleans = under 2:00).

If each movement is finished in under 2:00, this will be a ~17:00 workout. If not, we could be going for a lot longer. Therefore, we will cap the workout at 8 Rounds of 2:00 on / 1:00 off (or more simply put, 24:00). Scale to fit the work required within the 2-minute window or as close as possible.

30 reps of a moderately light barbell is challenging. Choose the load wisely.

CALS

This will hurt a little! in under 2:00 is not easy, especially for smaller athletes.

Scale the number of calories to ensure you are close to 2:00 and not completely exhausted. One minute of rest is not that long.

POWER CLEAN

Athletes should be able to perform 10-15 consecutive repetitions of the chosen load. These reps should look very pretty aka mechanically sound.

Singles are permitted but the loading should not be so heavy that an athlete has to perform singles from the beginning.

FRONT SQUAT

We are looking at 1 to 3 sets for the Front Squat.

The loading should make you want to rest around rep 15, but you may hang on for a few more reps.

We suggest athletes can perform at least 10 strong repetitions of the chosen load.

SQUAT CLEANS

We may go to singles for the Squat Clean, but still have the ability to perform sets of 5 across the 30 repetitions.

If

C: Metcon (No Measure)

COOL DOWN IF TIME PERMITS

GROUP STRETCH