HomeGrown AthletX - Functional Fitness
Warm-Up:
2 Sets: For Quality
1:00 Cardio (Bike or Row)
10 Alternating Box Step-Ups
:30 second Tall Plank Bird-Dog
:30 second Feet Elevated Glute March
Specific Prep and Touches (8-10 minutes)
Touch on Row Technique, working on smooth return, chain path, then driving through the legs and utilizing the body.
Practice 1:00
Practice Box Jump Over Efficiency: Stay low and close to the box and learn to turn and go. Keep things aerobic.
Hit 6-8 Reps
Work on step-over cadence and where to hold the dumbbell.
Hit 6-8 Reps
Accessories (Checkmark)
For Quality:
4 Sets
18 Seated Leg Extensions , Heavy
6/6 Lateral Lunges , Heavy
Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.
Primer (2 minutes)
20 sec Row or Bike
10 sec Transition
20 sec Box Jump Overs
10 sec Transition
20 sec Bike or Row
10 sec Transition
20 sec Dumbbell Box Step-Overs
"Big Rig" (Time)
2 Rounds For Time:
40/32 Cal Row ore Ski or 28/22 Cal Bike
50 Box Jump Overs
40/32 Cal Row ore Ski or 28/22 Cal Bike
50 Single Dumbbell Step-Overs
Box Height: (Rx24/20, S 20/16″)
Dumbbell: (Rx50/35, S 40/25)
Score = Time
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Goal: 20-30 min
Time Cap: 35min
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.
Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.
Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.
Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.
RPE : 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.
Published by: Breanne Feudale in Uncategorized