HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds For Quality
8 Tempo Single Leg single DB/KB Deadlifts (4 Sec Negative & Stand)
8 Single Arm Dumbbell Row on Bench
8 Kettlebell Halo Each Direction
You pick wt and build
B: Metcon (AMRAP - Rounds and Reps)
50 Double Unders
50 Double Unders
5 Rounds of "The Chief"
1 Round of "The Chief": DEMO 3 Power Cleans (R+135/95, Rx 115/75) 6 Push-Ups 9 Air Squats
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
100 Single Unders
50 Line Hops
ROUNDS OF "THE CHIEF"
3 Power Cleans – Reduce load, From the hang, Double Dumbbell
3 Push-ups – On a box, DB Bench
3 Air Squats – To a target
A good long workout – 30:00 of pure joy! 30min time cap!
8:00-10:00 a round = ~3+ Rounds
3 full rounds is the goal!
Remember: After the 50 DU/400m run /50 DU, we then do FIVE rounds of "The Chief" to complete one full round.
Grab a white board or pocker chips for this one. It will be easy to lose track 😉
Watch out for those push-ups – they will come around faster than you would like.
50 Double-Unders will take less than 1:00 and will be just enough to make you not want to run fast, which is ok.
The Run should be a moderate effort. Save the "burn " on the run for towards the end of the workout. That been said, "moderate" doesn’t mean "take it easy" – you know what to do 😉
"The Chief" will be a grind for sure! Move fast on the movements that you can (i.e., Power Clean), and be smart with the movements that may slow you down (i.e., The Push-Ups).
Every athlete is different in terms of what will challenge them the most.
Published by: Breanne Feudale in Uncategorized