HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds For Quality
8 Tempo Single Leg single DB/KB Deadlifts (4 Sec Negative & Stand)

8 Single Arm Dumbbell Row on Bench

8 Kettlebell Halo Each Direction

You pick wt and build

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30
50 Double Unders

400m Run

50 Double Unders

5 Rounds of "The Chief"

1 Round of "The Chief": DEMO 3 Power Cleans (R+135/95, Rx 115/75) 6 Push-Ups 9 Air Squats

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

DOUBLE UNDERS

100 Single Unders

50 Line Hops

Decrease Reps

ROUNDS OF "THE CHIEF"

3 Power Cleans – Reduce load, From the hang, Double Dumbbell

3 Push-ups – On a box, DB Bench

3 Air Squats – To a target

A good long workout – 30:00 of pure joy! 30min time cap!

8:00-10:00 a round = ~3+ Rounds

3 full rounds is the goal!

Remember: After the 50 DU/400m run /50 DU, we then do FIVE rounds of "The Chief" to complete one full round.

Grab a white board or pocker chips for this one. It will be easy to lose track 😉

Watch out for those push-ups – they will come around faster than you would like.

MOVEMENT CONSIDERATIONS

50 Double-Unders will take less than 1:00 and will be just enough to make you not want to run fast, which is ok.

The Run should be a moderate effort. Save the "burn " on the run for towards the end of the workout. That been said, "moderate" doesn’t mean "take it easy" – you know what to do 😉

"The Chief" will be a grind for sure! Move fast on the movements that you can (i.e., Power Clean), and be smart with the movements that may slow you down (i.e., The Push-Ups).

Every athlete is different in terms of what will challenge them the most.