HomeGrown AthletX - Functional Fitness

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Warm-Up:

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Specific Barbell Prep (4-6 min)

Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo

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Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

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Then Get starting Loads on the Barbell

Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

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This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

"Crank" (AMRAP - Rounds and Reps)

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft Single Arm OH Walking Lunge (25ft down/25ft back)

Load: (Rx53/35, S 44/26)

Box Height: (Rx30/24, S 24/20″)

Score = Rounds + Reps
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Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.