HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

–

Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

-

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)

--

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
-

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.

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups or high knee (marching) against the wall

30 Air squats

400M Farmers carry (front rack)

25 Box step ups or high knee (marching)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups or high knee (marching)

40 Air squats

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

"A Working Man" (Time)

3 Rounds for Time

30 Toe to Bar

25ft Handstand Walk (A: 2 wall walks)

Score = Time
--

Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 25ft Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Core / Bodybuilding Finisher (Checkmark)

3 Sets: For Quality and Volume

- Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

- Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups

*For those strong at push-ups add a deficit or load on your back

This can also be done with a weight vest

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (5 x 5 at 83-85% (from current 3rep))

B: Metcon (No Measure)

5 sets

8 DBs Close grip press

8 DBs Barrel press

8 DBs flat bench flys

****

3 sets

8 DB pullover

8 DB tricep ext (behind the neck)

8 Bench dips

8 Diamond push-ups

****

Remaining time: Core/GHD

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up (8-10 minutes)

1:00 Row Easy

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

-

2 Sets: For Quality

:40 Row Moderate to Hard, Building

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Accessories (Checkmark)

3 Sets: For Quality

5 Lateral Banded Snatch Pulls

5 Single Leg Box Jumps

15-20 GHD Reverse Hypers *

*Can add load to GHD Reverse Hypers with Medball between feet

Specific Barbell Prep (5-7 min)

Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70% performing Complex

Snatch Grip Deadlift to the Hip

Hang Squat Snatch

Squat Snatch

Hang Squat Snatch

Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)

% is Based on 1RM Snatch

We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

"Snatch" (Time)

For Time

15 Power Snatch

500m Row or Ski

15 Power Snatch

Load: (Rx135/95, S 115/75)

Score = Time
Goal Time Domain: 5-8 minutes

Time Cap: 10 minute

Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes

Secondary Objective: Hard charging row at between 2-5k pace.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

- This is meant to be a sprint effort while maintaining technical capacity on the barbell.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog downdog

Bird dog

Scorpion

Cossack squats

Arm circles

2x:

30 seconds jumping jacks

30 seconds shuttle run

30 seconds lunges

Bike game w/ Lisa

Deadlift (5x4)

World Down Syndrome Day Workout! (AMRAP - Rounds and Reps)

3 heavy deadlifts

21 jumprope

25 wall balls

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Every :90sec for 5 sets
5 x 8 at 70%)

B: Metcon (No Measure)

5 sets

8 DBs chest supported incline rows (use 45# plate)

8 DBs Arnold press (floor - legs straight)

***

5 sets

8 Banded tall kneeling lat pulls (Isometric - squeeze shoulder blades together and hold for 3sec)

8 DBs rear delt raises

***

3 sets

8 DBs seated hammer curls

“21”

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

--

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31x1)

20 second Sandbag Bear Hug Hold

--

Specific Barbell Prep and Loading (5 minutes)

Go Over Bench Press Technique and Spotting Technique

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)

--

We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.

"Too Small" (Time)

3 Sets: For Quality

15/10 Ring Push-Ups

100ft Farmers Carry

Rest 1:00

15 GHD Sit-Ups

100ft Sandbag Carry

Rest 1:00

Farmers Carry: (Rx70/53, S 53/44)

Sandbag : (Rx150/100, S 75/50)

Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set

Time Cap: 20 minutes

Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.

Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.

Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.

Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.

RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.

Mobility Prep

1:00 Elevated Prayer Stretch

:30 Updog Pose

1:00 Seated Chest Stretch

:30 Updog Pose

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

400m Group Run

—

2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

—

Specific Prep

5 Cycles of Complex (Empty Barbell)

High Hang High Pull

High Hang Muscle Clean

Hang Power Clean

Low Hang Power Clean

–

Wall Wall Efficiency:

Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.

Then 2 Wall Walks, For Speed and Efficiency

—

Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM

Workout Primer

200m Run

3 Power Cleans @ Working Loads

2 Wall Walks

"Wrecking Ball" (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: (Rx 205/145, S 155/115)

Wall Walk: 10in From Wall

Score = Time
Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

2:00 Cardio Choice

–

2 Sets: For Quality

10 Bootstrap Squat

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

10 Cossack Squats

10 second Chin Over Bar Hold

Specific Barbell Prep (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Then Working Loads on the Bar

Back Squat (Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

% is Based on 1RM Back Squat

Record Each Working Weight
)

--

The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.

"Little E" (AMRAP - Reps)

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
--

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.