January 16, 2025 - No Comments!

Functional Fitness – Thu, Jan 16

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HomeGrown AthletX - Functional Fitness

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Warm-Up

2 Sets: For Quality

1:00 Cardio Choice

8 Barbell Bradford Press with Lockout

10 Alternating Box Step-Ups

10 Hollow Rocks

10 V-Ups

10 second Hollow Hold

“Feel The Fire”  (AMRAP - Rounds)

40:00 EMOM

minute 1: 14/12 Row or Ski or 10/8 Cal Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups (A: abmat sit ups)

minute 5: Rest

Barbell Load: (Rx 75/55, S 65/45)

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

Box Height: (Rx24/20, S 20/16″)
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Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus : Muscular Endurance and Aerobic Capacity

RPE : ~6/10

Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

Optional Accessories (AMRAP - Reps)

3 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold

Published by: Breanne Feudale in Uncategorized

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