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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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General Prep (3-5 minutes) 

200m Run

:15 Active Hang + :15 Passive Hang

:20 Hollow Hold

10 Alternating Cossack Squats

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Hollow Rocks

10 Alternating Reverse Lunges

Specific Prep (4-6 minutes) 

200m Run

6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups

8 Sit-Ups

10 Air Squats

"What, Like It's Hard?" (Time)

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets
-

Goal Time Domain : 7-11 minutes / set

Time Cap : 12 minutes / set

Stimulus: Murph Prep Style Workout

RPE : 8.5/10

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups

8-10 Elevated Push-Ups @ 21x1 Tempo

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

Specific Prep / Primer (8-10 minutes)

5 Burpees

5 Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

5 Push-Ups or Modification

3 Burpee Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

–

Warm-Up to working loads on Bench Press and Kettlebell Carries

Strength Superset (5 Rounds for weight)

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 100ft Dual KB/DB Front Rack + 100ft Farmers Carry

Minute 3: Rest

Bench Press @ 70-75% Across

KB @ 2 x (Rx53/35, S 44/26)

DB @ 2x (Rx50/35, S 40/25)
-

Details

Bench Press: Perform at 70-75% of your one-rep max, ensuring strict form and controlled movement.

KB/DB: for the front rack and farmer's carry. Focus on maintaining a strong core and upright posture during carries.

Goals:

Build upper body strength and stability through the bench press.

Enhance grip strength and core stability with kettlebell carries.

Maintain a steady pace to maximize performance and recovery during the rest minute.

Considerations:

Adjust the weight of the kettlebells as needed based on your experience and comfort level.

Focus on controlled movements and proper technique to prevent injury.

Look to adjust the Bench Press to a Floor Press or Dumbbell Bench Press if needed.

"I'm Not Even Mad!" (Time)

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Unders (A:75 singles)

10/8 Push-Ups

Box Height: (Rx24/20, S 20/16″)
--

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Stimulus: Upper Body Density / Interference

RPE: 7/10

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

DELOAD: Dumbbells

2 sets

8-10 reps of each movement

Floor press

Barrel press

Close grip press

Standing flys

Diamond push-ups

Medball offset push-ups (right)

Medball offset push-ups (left)

***

Supersets: 2 sets

10 BB bicep curl

10 BB tricep ext

***

10 BB reverse curl

10 BB skull crushers

***

10 BB drag curls

“21”

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

100 seated knee raises (I GO - YOU GO)

***

Together:

200M Farmers carry (high/low)

20 Hammer curls

200M Farmers carry (front rack)

20 Zottman curls

200M Farmers carry (suitcase)

20 shoulder to overhead

***

100 seated knee raises

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HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

2:00 Row

—

:20/:20 PVC Pipe Front Rack Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (5-7 minutes)

2 Sets: For Quality

9/7 Calorie Row

5 Romanian Deadlifts

5 Tall Muscle Clean

:20 Behind The Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

Specific Barbell Prep (8-10 minutes)

1 Round with Empty Barbell

3 Position Muscle Clean

3 Position Hang Power Clean

2 Position Hang Squat Clean

- Add More Weight -

3-4 Sets Building towards 70%

Power Clean + Hang Squat Clean

Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean)

-

The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.

Stimulus: Power and Speed Strength

RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.

Key focus areas:

Keeping the bar close and maintaining a quality front rack position in the catch.

Smooth off the floor and speed through the hips

Modifications:

Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.

If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.

"Bend and Snap" (6 Rounds for time)

Every 3:00 x 4 Sets

15/12 Cal Row or Ski or 12/9 Cal Bike

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: (Rx135/95, S 115/75)
-

Goal: Complete each set in under 2:00 minutes

Cap: 2:30 / set

Stimulus : Barbell Cycling / Lactate Endurance

RPE : 8/10

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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General Prep (6-8 minutes) 

2 Sets: For Quality

200m Run

:20 Wall Lean March

2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold

15 Air Squats

–

Then get to working loads for Wall Balls and perform 8-10 reps.

"The Myth of Sisyphus" (Time)

5 Rounds for Time

500m Run

30 Wall Balls

50ft Handstand Walk

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

"The Myth of Sisyphus" is a longer, grind-style conditioning workout that combines aerobic capacity, stamina, and gymnastics skill. The combination of sustained running, large wall ball sets, and technical handstand walking will require athletes to balance consistent pacing with sharp focus under fatigue.

Goal: 25-35 minutes

Time Cap : 40:00

Stimulus: Aerobic endurance, muscular stamina, midline control, and gymnastics under fatigue

RPE: 8/10

Focus: Sustainable pacing on the run, efficient and manageable wall ball sets, composed and deliberate handstand walks

Key focus areas:

Control heart rate through steady, aerobic running

Manage wall ball sets to avoid shoulder and breathing fatigue

Stay composed on the handstand walk with quick resets if needed

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

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Partner wall ball movements

Push Press (5x5
3 over/unders after each set)

20 Min Partner Workout (No Measure)

12 rounds (6 each)

5 seated db press

7 jumping pull-ups or ring rows

9 goblet box squats (Dallas double kb swings)

Partner 1 completes full round

When 12 rounds are left, go for as many calories on the machine as possible!

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM for 5min
8 reps at 70-72% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10/10

Angle delt raise/front delt raise/Arnold press/banded face pulls

***

3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets:

6 Inchworm Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Russian Kettlebell Swings

6 American Kettlebell Swings

Kettlebell @ Warm-Up Loading

Specific Prep (6-8 min) 

Spend 3-5 minutes going through Handstand Push-Ups and Strict Pull-Ups, warming up to your level for the day.

—

Then

3 Strict Handstand Push-Ups

4 Strict Pull-Ups or Variation

5 American Kettlebell Swings @ Working Loads

"Virtues in Motion" (Calories)

20:00 AMRAP, With a Partner

12 Rounds (Total)

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings

--

Max Calorie Row in the Remaining Time

Kettlebell: (Rx70/53, S 53/44)

Complete the 12 rounds with a partner, alternating full rounds.
--

"Virtues in Motion" is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.

Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds

Primary Objective: Complete each round between 1:10–1:30

Secondary Objective: Maintain 18/14+ calories per minute during the row

Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power

RPE: 8/10

Key focus areas:

Stay tight and efficient on strict HSPUs and pull-ups to avoid burnout

Move quickly through the kettlebell swings without redlining

Transition onto the rower immediately after finishing the 12 rounds

Mobility Prep

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
)

-

% of 1RM Back Squat

Key focus areas:

Global Tension / Bracing

Root through the feet.

Modifications:

We can adjust to a Box Squat for those with knee issues

We can adjust to a Split Squat for those with back issues.

"Existential Burden" (3 Rounds for time)

15:00 EMOM

minute 1: 50 Double Unders (A: 100 singles)

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups (A: V-Ups)

minute 4: Max Forearm Plank

minute 5: Rest
--

"Existential Burden" is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold