HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-5 min)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)

:15 Dead Hang + :15 Active Hang

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

2 Sets: For Quality

20 Double Unders or 40 Single Unders

4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)

5 Barbell Strict Press + 5 Barbell Push Press (Empty)

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1 Set

20 Double Unders or 40 Single Unders

4 Burpee Pull-Ups

4-6 Push Press @ Working Load

Accessory (Checkmark)

3 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

"Make Me" (AMRAP - Rounds and Reps)

12:00 AMRAP

50 Double Unders (A: 100 singles)

10 Push Press

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

Load: (Rx 95/65, S 75/55)
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This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

RPE: 8.5/10

Key focus areas:

Maintain Consistent Paces round to round

Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.