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HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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General Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Specific Warm-Up (6-8 minutes)

2-3 Sets

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

"Charizard" (4 Rounds for reps)

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Bar Muscle-Ups (A: Burpee Pull-Ups)

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

6 Toe to Bar

9 Push Press

12/10 Cal Row or Ski or 9/7 Cal Bike

Dumbbell: (Rx50/35, S 40/25)

Barbell: (Rx 95/65, S 75/55)
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Goal : 2-3 Rounds / 5:00 AMRAP

Stimulus: Upper Body / Gymnastics Density

RPE : 8/10

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.

Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.

Secondary Objective : Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations