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HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

:20 second Down Dog Hold

:15/:15 Samson Stretch

10 Alternating Down Dog Toe Touches

20 Bear Plank Shoulder Taps

Specific Prep + Loading for Workout (5-7 minutes)

Specific Loading and movement patterns for each movement

Strength EMOM (16 Rounds for weight)

16:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 10 Bent Over Barbell Row

Minute 3: 12 Dual Dumbbell Step-Ups

Minute 4: :40 Second Forearm Plank Hold
Bench Press to be performed at 65%+ of 1RM

Bent Over Rows at Moderate Heavy, Unbroken Loads

Dual Dumbbell Step-Ups , at light to moderate, unbroken loads and 24/20’’ Box

Plank: Add Loads if you can maintain form, duration and loads on other 3 movements

"Take It to the Edge" (3 Rounds for reps)

2:00 AMRAP

12 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

9 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

7 Devils Press

Max Strict Pull-Ups

Dumbbell Load: 2x(Rx50/35, S 40/25)
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Goal : Complete 10/8+ Strict Pull-Ups in Each Round

Stimulus: Push-Pull Power Output and Upper-Body Strength

RPE: 8/10

Primary Objective: Complete the Devil's Press within 1:00-1:15 of each AMRAP to leave time for Max Strict Pull-Ups .

Secondary Objective: Hit consistent pull-up numbers across all rounds with minimal rest between attempts.

Optional Accessories  / Core Finisher:  (No Measure)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold