HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
On the 3:00 x 3 Sets
25′ Double Dumbbell Pausing Step Forward Lunges
25′ Double Dumbbell Step Forward Lunges
Pausing Walking Lunge – :1 pause with back knee on the ground or very very close to the ground.
Dumbbells held in the front rack position, with hands on handles. Build up if you can
B: Metcon (Time)
10 Rounds For Time
3 Ring Muscle-Ups
6 Front Squats (R+155/105, Rx125/85)
13/9 Cal Row or Ski or 9/6 Cal Bike
*25min time cap
MUSCLE-UPS: 3 MU takes ~15 unbroken. The number of Muscle-Ups we choose for today must be unbroken for the majority, if not ALL rounds. We do not want to be staring at rings for :20.
If we are not doing Muscle-Ups, we can modify to a Burpee Pull-Up for 3 reps. This movement preserves the pull and the push. Also good option to modify are decreasing reps (1 MU) or 3 Muscle-Up Kneeling Transitions
FRONT SQUATS: 6 Front Squats should take less than :30 and unbroken. Breaking the 6 up will mean the load is too heavy for today.
The Front Squat will be taken from the ground.
CALS: it should be quick, but it will be uncomfortable.
Again, this amount of calories should take ~ :30 seconds. If we are spending a minute here, the calories are too high.
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
RING MUSCLE UPS: Decrease Reps, Ring Muscle Up Transitions (Seated/Banded), Bar Muscle Ups
FRONT SQUATS: Decrease Load, Double Dumbbell/Single DB Goblet, 12 Air Squats
Published by: Breanne Feudale in Uncategorized