HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Samson Stretch: 1min Each Side
Pigeon Pose: 1 min Each Side
B: Warm-up (No Measure)
3 Rounds
20 Single Unders/DU
10 Alt Spidermans Stretch
10 Cossack Squats
10 Alt Mountain Climbers
C: Metcon (3 Rounds for reps)
AMRAP 5:
21 Double Unders (Sub 42 singles)
9 Burpees
Directly Into…
AMRAP 5:
Max Cals Row Ski or Bike
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
*Each "part" lasts 5min, with no rest
*After completing the 5min of DU + Burpees, you’ll immediately transition to the row ski or bike
*Home Cal Sub max Box Jumps overs
*After the row ski or bike max cals in 5min, you’ll immediately transition to the second set of DU + Burpees
*You’ll have 3 scores for this workout:
Total Reps of DU + Burpees
Total Cals or Home cal Sub Total Box Jumps overs
Total Reps of DU + Burpees
*Your final score will be all 3 of these numbers added together
Example Scoring:
150 Reps + 60 cal Row + 150 Reps = 360 Final Score
Each full round of double unders + Burpees is equal to 30 reps
Reference below for a cheat sheet:
Completed 1 Round: 30 Reps
Completed 2 Rounds: 60 Reps
Completed 3 Rounds: 90 Reps
Completed 4 Rounds: 120 Reps
Completed 5 Rounds: 150 Reps
Completed 6 Rounds: 180 Reps
Completed 7 Rounds: 210 Reps
Completed 8 Rounds: 240 Reps
Completed 9 Rounds: 270 Reps
Completed 10 Rounds: 300 Reps
Published by: Breanne Feudale in Uncategorized