HomeGrown AthletX - Functional Fitness

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Warm-Up:

400m Run

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch

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2 Sets: For Quality

6/6 Single Arm Ring Rows with Rotation

10 Deep Lunge Mountain Climbers

6 No Jump Burpees

6 Jumping Pull-Ups

Strength (5 Rounds for reps)

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: (Rx50/35, S 40/25)

"The Transporter" (AMRAP - Rounds and Reps)

20 minute AMRAP

3 rounds of:

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

Right into 3 rounds of:

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps
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Goal: Get into the Max Rep Round of Burpee Pull-Ups

(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.

Stimulus: Aerobic

RPE: 7/10

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.