HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

12 Seated Single Arm Banded Lat Pull-downs (L Arm)

12 Seated Single Arm Banded Lat Pull-downs (R Arm)

20 Banded Pull-aparts

12 Scapular Pull-ups

B: Push Press ((Week 4/12))

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 70%

Set 4: 5 reps @ 75%

Set 5: 5 reps @ 75%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Push Press

C: Metcon (Time)

40 Wall ball (R+20/14,Rx 16/12)

4 Rope Climbs

50ft Handstand Walk (R+ 50ft/Rx25ft)

30 Wall ball

3 Rope Climbs

50ft Handstand Walk

20 Wall ball

2 Rope Climbs

25ft Handstand Walk

10 Wall ball

1 Rope Climbs

25ft Handstand Walk

Scaled: Lay to stand rope pull-ups / 3 wall walks

Goal: 15:30 - 17:00

Cap: 20 min

This will be a very high skilled workout with heavy wb volume. Break up your sets early and often and pushed to stay in unbroken segments on the handstand walks. This is a great workout to test all the work you have put into your rope climbing technique so go for it and be efficient on the ascent and descent to save you for the rest of the movements.