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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute machine choice

:20 second Wall Supported Handstand Hold

10 Alternating Cossack Squats

25/25ft (8/8m) Overhead Plate Walk

Warm-up (No Measure)

“Rowing or Skiing Golf”

One partner will start on the machine, while one partner rests. At 3-2-1 go the athlete will proceed to row as fast as they can to 100m. At around the 80m mark perform one last pull and see if the meters are close 100m, If the athlete hits 100m, then the athlete will switch and continue until 200m. If the athlete is over or under 100m, both partners must perform the number of burpees over or under the 100m mark. This will continue until 1000m and time will be recorded upon completion.

B: Metcon (3 Rounds for reps)

"Dream Team"

3 Sets, for Max Reps

8:00 minute AMRAP with Partner

8 Wall Walk

24 Plate Ground to Overhead (Rx45/35, Rx25/15)

24m (80ft) Plate Overhead Walking Lunges

8 Rope Climbs

-Max Calories in Remaining Time

3:00 minute Rest between reps

Primary Objective:

Complete the prescribed work in 6:00 minutes or less to allow for 2+ minutes on the machine to finish off the AMRAP.

Secondary Objective:

Split the work evenly across all sets in order to create an even workload for each partner.

Stimulus: Upper body interference work and muscular stamina.