HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

400m Run

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2 Sets:

1 Wall Walk + :10-15 Nose to Wall Handstand Hold

10 Hollow Rocks

10 Supermans

8 Barbell Upright Rows

8 Bradford Press with Lockout

Specific Prep: (10-12 min)

8 Bar Kip Swings

8 Strict Knee Raises

4 Barbell Strict Press

4 Barbell Push Press

4 Barbell Push Jerk

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Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar

Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.

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200m Run

8 Toe to Bar

5 Shoulder to Overhead at Working Loads

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Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.

Shoulder Press (Strict Press
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)

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% is Based on 1RM Strict Press

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

- Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press

-Landmine Press

"The Jedi Trials" (4 Rounds for time)

For Time

Every 5:00 x 4 Sets

400m Run (A: 27/22 Cal Bike)

21 Toes to Bar

12 Shoulder to Overhead

Barbell Load: (Rx155/105, S 125/85)

Score: Slowest Round
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"The Jedi Trials" is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.

Goal : 3:30-4:00 / Round

Stimulus : Lactate threshold, aerobic power, and midline stamina

RPE : 8.5/10

Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

Primary Objective : Consistent pacing round to round

Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest