HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

5 Rounds
12 Box Jump Overs (R+30/24,Rx24/20″)

9 Power Snatches (R+115/75, Rx 95/65)

6 Bar Muscle-ups

This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion

While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity

We expect this workout to take around 15-25 minutes to complete

POWER SNATCHES

This should be a moderate weight that can be completed in small sets or singles

BAR MUSCLE-UPS

Let choose a rep number or variation that can be complete in around 1 minute

Athletes who don’t have an interest in completing bar muscle-ups can work through one of these options:

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

Athletes who do have an interest, but don’t yet have the capacity for 6 reps can work through one of these options:

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups (Off Box)

BOX JUMP OVERS

Aim for a slightly higher box that you’re accustomed to

There is no need to stand to full extension on top of the box

We recommend stepping down or jumping down instead of the riskier rebounding option

MODIFICATIONS

POWER SNATCHES

18 Alternating Dumbbell Snatches (Heavier Weight)

BAR MUSCLE-UPS

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

BOX JUMP OVERS

12 Bar-Facing Burpees

B: Metcon (No Measure)

Upper Body Pulling Stamina
5 Rounds Not For Time:

250m row or Ski

10 Strict Pull-Ups (no shame, use a band if needed)

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds Not For Time
5 Strict Handstand Push-Ups

5 Strict Ring Dips

5 Push-Ups

work on techniques in each movement with a 10min time cap

B: Metcon (Time)

50 AbMat Sit-ups

250 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run

This simple, but effective workout includes just two movements: AbMat sit-ups and running

The low complexity means that we can focus on intensity over skill

As the core fatigue from the AbMat sit-ups would begin to accumulate, the distance on the run increases

This means that athletes will have more time for the midline to "recover", which allows them to effectively keep moving forward as the reps add up

We expect this workout to take around 20-30 minutes to complete

c: Metcon (No Measure)

Time remaining - Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Glutes

Hip Flexors

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 5.4.2021

CHEST: DB/Med Ball

4 Sets

8 x DB Floor Press (Heavy)

8/side Offset Push-ups from Med Ball

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

REST 2min

SHOULDERS: USE BOX OR BENCH

4 x (6–8reps) Seated Military Press (Front rack position)

4 x (6-8reps) Seated Military Press (Behind the neck)

4 x 10 Seated DB Arnold Press

4 x 15 Seated "Small" plates (5# or 2.5#) "Y"

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A: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
30 Air Squats

20/15 Cal Row or Ski or 14/11 cal bike

7 Power Clean and Jerks (R+115/75, Rx 95/65)

After completing the 3 movements, athletes will rest with whatever time remains

New rounds begin on the [0-4-8-12-16] These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest

The score is the slowest of the 5 rounds

POWER CLEAN AND JERKS

Choose a light to moderate weight that can be cycled in 1-2 sets per round

This shouldn’t be a weight that requires single reps

B: Metcon (No Measure)

Midline
4 Rounds:

:20 Seconds wall ball GHD Sit-ups w/ feet anchored

:10 Seconds Rest

:20 Seconds wall ball GHD Face Up Hold parallel

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds Supermans

:10 Seconds Rest

:20 Seconds Superman Holds

:10 Seconds Rest

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.2.2021

18-15-12-9-6-3 (Time Cap 30)

Deadlift (225/155)

Floor Press (50/35)

Back Squat (175/125)

3 Drop sets

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

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A. : Metcon (Time)

For Time :

4 Rounds

21 Thrusters (R+95/65, Rx75/55)

15 KBS Swings (R+53/35, Rx44/26)

9 Pull-ups

400 m Run

HomeGrown AthletX - Functional Fitness

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A: Metcon (6 Rounds for weight)

Weighted Supine Bar Rows

On the 2:00 x 6 Sets:

5 Weighted Supine Bar Rows

*may need partner or coach to add plates to chest

B: Metcon (Calories)

AMRAP 18
Max Calorie

Every 3 Minutes [Starting at 0:00]:

50 Double Unders

12 Burpees

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

75 Single Unders (1.5x)

50 Double Taps

CALS

Max Calorie Any Machine

Max Shuttle Runs [10 Meters]

C: Metcon (No Measure)

3 Rounds
8 Dumbbell Bulgarian Split Squats (Each Leg)

10 Strict Toes to Bar

50m Single Kettlebell/DB Farmers Carry (Each Side)

Rest as Needed Between Sets

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

TEAMS OF 2
AMRAP 25min

13/10 Cal Row or Ski or 9/7 Cal Bike

12 Hang Power Clean (R+95/65, Rx 75/55)

15 Push-ups

*Alternate Every Station With Partner. One partner works and one rests.

Example P1 Row while P2 rest after P1 is done P2 starts on HPC and P1 rest, once P2 is done P1 starts push ups and p2 rest then a new round where P2 rows and so on for 25 min

B: Metcon (No Measure)

3 Rounds
:30 side plank (each side)

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2:00 between sets

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A: Metcon (No Measure)

5 Rounds
21 Cyclist Squats (53/35)

15 Back Squat (175/125)

9 Deadlift (225/155)

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A: Gymnastics Stamina (2 Rounds)

:30s Max Strict Pull-Ups

Rest :30s

:30s Max strict C2B Bar Pull-Ups

Rest :30s

*use a band if needed

B: Metcon (Time)

50 Wallballs (R+20/14, Rx 16/12)

40 Box Jumps (R+24/20, Rx20/16″)

30 Lateral Barbell Burpees

20 Power Snatches (R+115/75, Rx 95/65)

1000m Run

*18min time Cap

C: Metcon (No Measure)

4 Rounds
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Have DB on Chest.