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HomeGrown AthletX - Functional Fitness
Warm-Up
3 Sets: For Quality
1:00 Bike Easy / Moderate / Hard
10 Kettlebell Deadlifts
10 Knee Hug + Lunge and Twist
200m Run
1 Wall Walk + 10 second Nose to Wall Handstand Hold
“I Praised the Madman” (4 Rounds for reps)
For Reps:
4 Sets
5:00 AMRAP
1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg
20 American Kettlebell Swings
400m Run
- Max Distance Handstand Walk
Rest 2:00 minutes b/t sets
Kettlebell Load: (Rx53/35, S 44/26)
Score = Calories on the Bike + Distance on Handstand Walk
5ft /1.5m = 1 Rep on Handstand Walk
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Goal: 15/11+ Cals on the Bike and 50ft (15m) on the Handstand Walk / Set
Stimulus: Aerobic Capacity and Gymnastics Skill
RPE: 8/10
Primary Objective: Complete the Bike + American Kettlebell Swings + Run by 4:00 on the running clock before finishing off the final minute with Handstand Walking.
Secondary Objective: Maintain unbroken segments of 10ft / 3m +
Optional Accessories / Core Finisher: (Checkmark)
For Quality:
4 Sets
15 V-Ups
:15 second Hollow Hold
:30 second Extended Plank Hold
Published by: Breanne Feudale in Uncategorized