HomeGrown AthletX - Functional Fitness

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Team Warm-Up: Rowing Golf (6-8 minutes)

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

Into Partner Medball Warm-Up (4 minutes)

Complete For Quality

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

Specific Workout Prep (10-12 minutes)

3 Hang Muscle Snatch + 3 Hang Power Snatch

6 Medball Cleans

6 Box Jumps

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Add Loads to Barbell

2 x 4 TnG Power Snatch (each)

6 Medball Cleans (each)

8/6 Cal Row (each)

6 Box Jumps (each)

–

Final Transition to the Workout

"The Bane of Your Existence" (AMRAP - Rounds and Reps)

21:00 AMRAP, with a Partner

30 Power Snatch

30 Medball Cleans

30/24 Cal Row or Ski or 21/17 Cal Bike

30 Box Jump (Step Down)

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

Medball: (Rx 20/14, S 16/12)

Box Height: (Rx24/20, S 20/16″)
Goal: 3+ Rounds

Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.

Secondary Objective: Keep transitions quick between movements for minimal downtime.

Stimulus:

Moderate barbell cycling & full-body endurance.

Posterior chain fatigue from snatches, medball cleans, and cals.

Consistent aerobic demand with strategic partner pacing.

RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose