HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds Not For Time
5 Strict Handstand Push-Ups

5 Strict Ring Dips

5 Push-Ups

work on techniques in each movement with a 10min time cap

B: Metcon (Time)

50 AbMat Sit-ups

250 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run

This simple, but effective workout includes just two movements: AbMat sit-ups and running

The low complexity means that we can focus on intensity over skill

As the core fatigue from the AbMat sit-ups would begin to accumulate, the distance on the run increases

This means that athletes will have more time for the midline to "recover", which allows them to effectively keep moving forward as the reps add up

We expect this workout to take around 20-30 minutes to complete

c: Metcon (No Measure)

Time remaining - Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Glutes

Hip Flexors