HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

PARTNER - 30MIN CAP
Buy-In: Run 1 Mile

180 Step Forward Lunges Holding Medball (R+20/14, Rx 16/12)

150 MB Front Squats

100 Overhead Medball Sit-Ups

Cash-Out: 800m Run

*Partners run together and split work as needed with one partner working and one resting. Work together.

Partners should be close enough to each other that you can signal when to switch.

Due to this being a partner workout, the movements will be performed quicker when coming off rest. But, is it really "rest" 😉

B: Metcon (No Measure)

With a Partner switch as needed. one person works and one rest

"BANDED SWOLE" (little band)

100 Banded Triceps Extensions (attach to pull-up bar)

100 Banded Bent-Over Rows (stand on the band, bend at the hip)

100 Banded Bicep Curls (stand on the band and curl)

100 Banded Overhead Press (stand on the band and press overhead)

*15min time Cap

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

MILE RUN

Decrease Distance

100/70 Cal Bike

MED BALL SQUATS

Decrease Load/Reps

Decrease Range of Motion (Squat to a target)

MED BALL LUNGE

Decrease Load/Reps

Step back lunge in place

Box step ups

OVERHEAD MED BALL SIT-UP

Decrease Load/Reps

Abmat Sit-ups

800M RUN

Decrease Distance

50/35 Cal Bike