HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

5 Rounds
12 Box Jump Overs (R+30/24,Rx24/20″)

9 Power Snatches (R+115/75, Rx 95/65)

6 Bar Muscle-ups

This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion

While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity

We expect this workout to take around 15-25 minutes to complete

POWER SNATCHES

This should be a moderate weight that can be completed in small sets or singles

BAR MUSCLE-UPS

Let choose a rep number or variation that can be complete in around 1 minute

Athletes who don’t have an interest in completing bar muscle-ups can work through one of these options:

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

Athletes who do have an interest, but don’t yet have the capacity for 6 reps can work through one of these options:

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups (Off Box)

BOX JUMP OVERS

Aim for a slightly higher box that you’re accustomed to

There is no need to stand to full extension on top of the box

We recommend stepping down or jumping down instead of the riskier rebounding option

MODIFICATIONS

POWER SNATCHES

18 Alternating Dumbbell Snatches (Heavier Weight)

BAR MUSCLE-UPS

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

BOX JUMP OVERS

12 Bar-Facing Burpees

B: Metcon (No Measure)

Upper Body Pulling Stamina
5 Rounds Not For Time:

250m row or Ski

10 Strict Pull-Ups (no shame, use a band if needed)