August 18, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

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)


21 Double Unders (Sub 42 singles)

9 Burpees

Directly Into…


Max Cals Row Ski or Bike

Directly Into…


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

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