ARFC 2.26.20

Alamo Ranch Fit Club – Functional Fitness


Warm-up (No Measure)

2:00 Machine of your choice (AAB / Ski / Row)

Butt Kicks

High Knees

Kick w/ Arm Reach

10x Dead Bugs

30 sec side plank ea. side

10 x hollow rock to superman

10x rocking squats


Metcon (3 Rounds for time)

3 RFT:

1000m Run

20 pullups

30 pushups

40 situps

50 squats

Rest 3:00
Target Time each round: 9:00

Time Cap each round: 11:00

Rest 3:00 b/t each round!

All movements here should be unbroken. Prioritize scaling the movements over scaling the reps, but work with your coach. We want the volume.

The target time allows for ~5 minutes for the run and ~4 minutes for the remaining movements. Scale each accordingly.

If you can run, then RUN! If you can not, sub out with a 1250m row or a 2500m bike.