June 9, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

On the 3:00 x 3 Sets:
20 Double DB forward Step Lunge

*Dumbbells must be in proper rack position (hands on handles). Build each round or stay with the same weight

B: Metcon (Time)

2,000/1,600 Meter Row or Ski

40 Bar Muscle-ups

16 Rounds of "Macho Man" (R+155/105, Rx125/85)

("Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)

Scoring – total time to complete the workout with your partner. one person works at a time.


7:00-9:00 of Rowing/Ski

Break the meters however you like, but meters must be shared equally. Reduce rep if needed 1600/1200 Meter Row or Ski


40 BMU’s should take less than 5:00

To do all the reps, athletes should be able to do 3-5 consistently. Or Sub 40 Burpee Pull Ups or 40 Burpees to a Target (6 in. out of standing reach)


1 Round = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

1 Round = ~1:00

Loading should allow for unbroken movement across all 9 reps. Think fast and unbroken vs. slower and broken.

For the 16 Rounds – Partner 1: will do a full round of "Macho Man", and then Partner 2 will do a full round of "Macho Man". We will go back and forth "you go, I go" until all 16 rounds are completed or until the 30:00 clock saves you!



Decrease Distance

Run 1 Mile/1,600m

100/70 Cal Assault Bike


Decrease Reps

Burpee Pull Ups


Decrease Load

Power Clean from the Hang with a Dumbbell

Front Squat to a target holding a DB/Med Ball

Push Jerk with a Single DB

Published by: Breanne Feudale in Uncategorized

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