HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds For Quality
8 Tempo KB/DB Goblet Squats (5sec down & stand)

1:00 Plank Hold

10 Alternating Box Step-Ups

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
10 Double DB Box Step Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16″)

100m Double DB Farmer’s Carry (R+50/35, Rx 40/25)

250m Run

:30 L-Sit (Accumulate) pull up bar

Score = The number of rounds and reps completed in the 16:00 window

Log meters as reps

Log seconds as reps

Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5

Each movement should be completed with ~1:00.

The goal is to achieve 4+ rounds

MOVEMENT CONSIDERATIONS

Double DB Box Step Over

Hold DB’s by the side.

Substitute for KB’s if want an extra challenge, they hang a little lower and will be a little more awkward.

DB FARMERS CARRY (100m)

Ideally walk out for 50m and back for 50m. If space is lacking try 25m x4

HANGING L-SITS

for an extra challenge use parallettes or rings.

RUN

Focus: Staying tall, open the chest, stay on ball of foot

MODIFICATIONS

DOUBLE DUMBBELL BOX STEP OVERS

Decrease Load/No Dumbbells

Decrease Reps

Box Step Ups

20 Step Back Reverse Lunges/Jumping Lunges

FARMERS CARRY

Decrease Load

Decrease Distance

RUN

21/15 Cal Row

15/12 Cal Assault Bike

C: Metcon (No Measure)

IF TIME COOL-DOWN

40 V-Ups

Starting at the 0:00 Perform 3 Double Dumbbell Burpee Deadlifts every :30 (same wt as used above)