ARFC 3.5.20

Alamo Ranch Fit Club – Functional Fitness


Warm-up (No Measure)

400m Run

2 Rounds:

10 Ring Rows

10 Scap Pulls

10 Pushup to Downward Dog

Side Plank 30 sec each side


Pull Tester

10 Minutes to establish a max set
Use the first 4-5 minutes to do a few small sets and ensure you have scaled the movement well. If you can not do 5 strict pull-ups yet, we ideally want to chose a scale that allows us to get at least 5 reps. That can be a band, or rings. Make sure to keep them STRICT!

Once you have identified the movement you are testing, make a single attempt to get the maximum number of reps you can do.


Metcon (Time)

5-4-3 / 4-3-2

Rope Climbs


Deficit Push-ups

Target Time: 7:00

Time Cap: 10:00

Rest 5:00
The rope climbs should be a steady pace, approximately one every 20 seconds.

The deficit push-ups should be done in 1-3 sets.

Focus on keeping your shoulder blades positioned during the push-up. Avoid letting them retract or elevate to much. This will make them feel more difficult but you shoulders will thank you!

If you are not sure of what the proper position is for your shoulder blades, skip the deficit and just focus on you technique.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3/2 Rope Climbs

20 Pushups
Again, we want to keep the rope climbs to roughly 20 seconds each.

Push-up focus is on form, so cut reps if we need to.