HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1:

Push ups

V-ups

B1: Metcon (Time)

Part 1

For Time, with a 30:00 Time Cap:

2000m Row/Ski or 100/75 Cal Bike

150 Double-Unders (300 singles)

100 Bar-Facing Burpees

B2: Hang Clean

Part 2

In Time Remaining until the 30:00 Cap:

Build to a 1RM Hang Squat Clean

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A: Metcon (No Measure)

3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement – Time CAP 10min for each movement. You have to keep the intensity and move quickly between drop sets.

10 Barbell Wide Grip Bent Over Rows 135#

10 Barbell Wide Grip Bent Over Rows 115#

10 Barbell Wide Grip Bent Over Rows 100#

Rest 1min

10 Barbell "Yates" Bent Over Rows 150#

10 Barbell "Yates" Bent Over Rows 135#

10 Barbell "Yates" Bent Over Rows 115#

Rest 1min

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

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A: Strict Gymnastics

3 Rounds of Practice (Not for Score):

1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds

1:00 – Hollow Hold

1:00 – Alternating Pistols

1:00 – 3-Pause Deficit Pushups*

*3-Pause Deficit Pushups: With hands on dumbbells or plates, 1s pause halfway down, 1s pause at the bottom range, 1s pause halfway up.

B: Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Presses (R+95/65, Rx 75/55)

After Each Set:

250m Run

15 AbMat Sit-ups

Today’s workout centers around our weightlifting movement: the strict press

After each round of descending rep strict press, you’ll complete some 250m and sit-ups

These other two movements utilize very little shoulders, which will allow us to maintain strong barbell sets

Your score is the total time it takes to complete the 10 rounds

We expect this workout to take between 20-25 minutes to complete.

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A: Overhead Squat

Heavy Set of 3

Building to a heavy triple from the floor

We’ll have 13 minutes for this piece

Athletes who struggle with this challenging movement can keep the weights light to focus on technique. Athletes who move well and are comfortable can aim to build higher over this time frame

B: Metcon (Time)

800m Run

30 Pendlay Rows

30 Overhead Squats (R+115/75, Rx 95/65)

400m Run

15 Pendlay Rows

15 Overhead Squats

The score here is the total time it takes to complete the listed work

Since we’re working through multiple parts, let’s cap this 18 min.

OVERHEAD SQUATS

Let’s choose a light-moderate weight that can be completed for 20+ unbroken reps when fresh

During the workout, we should be able to complete the set of 30 within 2-3 sets

The barbell will be taken from the ground for this part. You should squat snatch the first rep of each set if possible.

MODIFICATIONS

800m run

50/35 Cal Bike

400m run

25/18 Cal Bike

OVERHEAD SQUATS

Front Squats

Single Arm Dumbbell Overhead Squats

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A: Metcon (No Measure)

10 Rounds

10 x Bench Press or DB Bench Press

15 x GHD

Time permitting - Triceps

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A: Metcon (Time)

30-20-10:

Deadlifts (R+185/125, Rx155/105)

Box Jumps (R+24/20, Rx20/16″)

10-20-30:

Kettlebell Swings (R+53/35, Rx44/26)

Row or Ski Calories

*stimulus is 12-15 with a 18min time cap

*We have two back-to-back couplets for today’s workout

This piece is fairly posterior chain dominant, which creates some interference between all 4 movements

This means we’ll have to find a good break-up plan to keep chipping away while pushing off excess fatigue

You’ll complete all the work of deadlifts and jumps before immediately transitioning to the swings and calories (no rest between)

The workout flows like this:

30 Deadlifts

30 Box Jumps

20 Deadlifts

20 Box Jumps

10 Deadlifts

10 Box Jumps

10 Kettlebell Swings

10/7 Calorie

20 Kettlebell Swings

2/14 Calorie

30 Kettlebell Swings

30/21 Calorie

*Note that the women’s calories on the rower are: 7-14-21

Your score is the total time it takes to complete all the listed work

B: Metcon (No Measure)

Midline
5 Rounds:

:30s Slow Mountain Climbers

Rest :30s

:30s plank

Rest :30s

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A: Metcon (No Measure)

Shoulders: AMRAP 15 (50/35, 40/25)

10/Side x Half Kneeling Crush Grip DB Press

10/Side x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)

AMRAP 15

20 Air Squats

1 Burpee

**ADD ONE BURPEE PER ROUND

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A.: Metcon (Time)

For Time:

Buy in: 1 mile Run

Then...

3 Rounds:

15 Back Squats (R+155/105, Rx 125/85)

15 Chest to Bar Pull-Ups

100 Double-Unders (Sub 200 singles)

* NO RACK for the Back Squats

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A: Metcon (No Measure)

3 Rounds
9 DB Bulgarian Split Squats (9 Each Leg)

12 Romanian Deadlifts

16 Alternating Pistols (8 Each Leg)

*Bulgarian split sq use box or bench and DB

RDL use a BB pick a wt that is challenging

Pistols choose a progression that is challenging

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
10 supine bar rows

20/15 Cal Row/Ski or 14/10 Cal Bike

40 AbMat Sit-ups

Today’s longer triplet workout combines high skilled gymnastics with cardio and simple core work

The blend of movements will train our upper body pull, lower body push and midline

Your score today will be the total number of rounds + reps completed

MODIFICATIONS

10 supine bar rows

10 Pendlay rows

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A: Strict Gymnastics (10-9-8-7-6-5-4-3-2-1:)

Strict Pull-Ups

Strict Handstand Pushups

*This effort will be repeated

MODIFICATIONS

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Barbell Bent Over Rows

STRICT HSPU

ab mats

box

DB L-Sit Strict press

B: Metcon (Time)

21 Front Squats (R+135/95, Rx 115/75)

42 Single Arm Alt DB Snatches (R+50/35, Rx 40/25)

800m Run

15 Front Squats

30 Single Arm Alt DB Snatches

800m Run

9 Front Squats

18 Single Arm Alt DB Snatches

800m Run

*Your score today is the total time it takes to complete all listed work

*Sub 800m Run = 50/35 Calorie Bike