May 7, 2021 - No Comments!

5/7/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

3 Rounds
1000m Row or Ski

250m Farmers Carry (R+50/35, Rx 40/25)

50m Walking Lunge

This long and sweaty piece will take between 28-38 minutes to complete

FARMERS CARRY

2 dumbbells are prescribed for this station, but you can also use kettlebells if you’re short on equipment

Choose a load that allows you to complete the 250 meters with 1 break when fresh

WALKING LUNGE

These lunges are just completed with bodyweight, no external loads

The back knee should make contact with the ground

Stand to full extension with the lower body between steps

ROW

All athletes will row o ski 1,000 meters for this workout

If you’re short on rowers, stagger heats by 5 minutes

MODIFICATIONS

FARMERS CARRY

Single Arm Farmers Carry (Dumbbell or Kettlebell)

1 Minute Side Plank (Each Side)

WALKING LUNGE

50 Step Back Lunges

B: Metcon (No Measure)

Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Upper Back

Forearms

Glutes

Published by: Breanne Feudale in Uncategorized

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