September 24, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds 1min each

Row Bike or Ski

DU/Single Unders

Glute Bridges

B: Metcon (Weight)

3 Rounds
100m Double DB Farmer's Carry

50m Single Arm OH Carry (Left)

50m Single Arm OH Carry (Right)

40 Weighted AbMat Sit-Ups

*15min time cap

*you pick the wt

C: Metcon (Time)

On the 4:00 x 8 Rounds:

20/15 Cal Row/Ski or 12/9 Cal Bike

250m Run

*Rounds begin on the 0-4-8-12-16-20-24-28

*You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window

*Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio

*With a good amount of rest built in, the goal is to move with a sense of urgency during each round.

*Record your time for each interval, as your final score will be the slowest of the 8 rounds

*Home Cal Sub 40 step ups

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]