HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for Quality
6 Tempo Ring Rows (3sec down, explode up)
50m Single Arm DB/KB Farmers Walk
12 Single DB/ KB Waiter Squats (6 each arm)
B: Metcon (Time)
5 Rounds
250m Run
50m Double Dumbbell Overhead Carry (R+50/35, Rx 40/25)
12 Reverse Step Single DB Alt Lunges (6 each side)
10-15 minute workout. 20min time cap.
Holding wt OH with a high heart rate is challenging.
We can approach this workout as a full throttle "let’s go!" or as practice.
Going "full throttle" is an obvious approach, but for "practice" we can spend a certain amount of time under tension going for distance.
Scoring – total time to complete the workout.
RUN
For 250m, we are looking at ~1:00 of work
Row or Ski 15/10 cals or bike 12/9 cals
DB OH CARRY
lock arms out over head
LUNGES
Hold DB by side
MODIFICATIONS
DB OH CARRY
Standing Alternating Strict Press (one arm is always straight as the other presses x 12 reps each side
LUNGES
box step up
Published by: Breanne Feudale in Uncategorized