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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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General Prep (3-5 minutes) 

200m Run

:15 Active Hang + :15 Passive Hang

:20 Hollow Hold

10 Alternating Cossack Squats

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Hollow Rocks

10 Alternating Reverse Lunges

Specific Prep (4-6 minutes) 

200m Run

6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups

8 Sit-Ups

10 Air Squats

"What, Like It's Hard?" (Time)

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets
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Goal Time Domain : 7-11 minutes / set

Time Cap : 12 minutes / set

Total Running Time Cap : 42 minutes

Primary Objective: Complete each set in under 9 minutes

Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.

Stimulus: Murph Prep Style Workout

RPE : 8.5/10

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch