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HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets, For Quality

10 Alternating Box Step-Ups

10 Scapular Push-Ups

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:15 second Dead-Hang + :15 second Active Hang

6/6 Single Arm Ring Rows

Strength Superset (8 Rounds for weight)

Every 3:00 x 4 Sets

10-10-8-8 Deadlifts

4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%

Pull-Ups: Choice on Load, Heavy

"Mind Flayer" (AMRAP - Rounds and Reps)

For Total Reps

12:00 AMRAP

2-4-6-8...

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

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

Box Height: (Rx24/20, S 20/16″)
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Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.

Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.

Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d