Announcements

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

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every 1min for 5min
5 reps starting at 88-90%
)

Yates rows (Every 1min for 5min
5 reps at 88-90%
)

C: Metcon (No Measure)

3 sets

8/8 DBs Gorilla rows

8 DBs Standing bicep curls

8/8 DBs Bent over rows

8 DBs Standing hammer curls

***

3 sets

8 DBs Zottman curls (tempo 3.1.3.1)

8 BB Drag curls (tempo 2.1.2.1)

HomeGrown AthletX - Functional Fitness

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General Prep: (4-6 min)

2 Sets:

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups

10 Bootstrap Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Specific Prep: (5-7 min)

12/9 Calorie Row or Bike

–

6 Bar Kip Swings

3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups

6-8 Elevated Push-Ups / Push-Ups

10 Air Squats

Primer (2min)

12/9 Calorie Row or Bike

5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

10 Push-Ups / Elevated Push-Ups

15 Air Squats

12/9 Calorie Row or Bike

"Dune" (8 Rounds for reps)

2 Sets:

3:00 Max Cal Row Bike or Ski

- Rest :30 -

3:00 AMRAP of "Cindy"

- Rest :30 -

3:00 Max Cal Row Bike or Ski

- Rest :30 -

3:00 AMRAP of "Cindy"

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
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Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on "Cindy"

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep "Cindy" rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements

Accessories (Checkmark)

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs

HomeGrown AthletX - HGX-FIT

A: Bench Press (Every :90sec for 12min
8/8/6/6/4/4/2/2
Ending at 92-95% for heavy 2reps)

B: Metcon (No Measure)

4 Supersets: 55/40# (Unbroken)

8 DBs Barrel press

8 DBs Close grip press

***

4 sets

10 DBs bench flys

10 Bench dips

10 DBs Skull crushers (on the floor)

Max push-ups

HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

400m Run

–

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

–

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.

–

200m Run

8 Toe to Bar

5 Shoulder to Overhead at Working Loads

–

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%+)

--

% 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

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups or high knee (marching) against the wall

30 Air squats

400M Farmers carry (front rack)

25 Box step ups or high knee (marching)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups or high knee (marching)

40 Air squats

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Samson Lunge Stretch

:30 Puppy Dog Pose

:30 Alternating Active Pigeon Stretch

General Prep (4-6 min)  

2 Sets: For Quality

8 Barbell Kang Squats

5/5 Pistol Box Step-Downs

:30 Dead-Bug

:30 Bird-Dog

Specific Prep (12min)

Add Light Loads to the Barbell

2 Sets: For Quality

10 Deadlifts

10 Barbell Back Squats

10 Box Jumps

–

Build to working loads on the barbell over the course of 8:00 minutes

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%)

% is Based on 1RM Back Squat

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: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

Box Squat for Knees

"District Throwdown" (Time)

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)
-

“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.

Time Domain : 4-7min

Time Cap: 10 min

Stimulus: Sprint effort, power output, and fatigue resistance

RPE : 9/10

Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement

Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.

Secondary Objective : Minimize transition time and keep sets quick and tight.

HomeGrown AthletX - Functional Fitness

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General Prep (4-6min) 

2 Sets: For Quality

1:00 Bike

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Ring Rows

:30 Wall Sit

Specific Prep (8-10 min)

3 Sets: For Quality

6 Dual Dumbbell Step-Ups, Building Loads

4 Jumping Pull-Up with Eccentric / Strict Pull-Ups

50-100ft (15-30m) Sandbag Carry Building Loads

7/5 Calorie Bike

"Gone Tomorrow" (Checkmark)

20:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Ups

minute 2: 6-8 Strict Pull-Ups*

minute 3: 100ft Sandbag Carry

minute 4: 13/10 Calorie Bike

Dumbbell Loads: 2x(Rx50/35, S 40/25)

Sandbag: (Rx150/100, S 75/50)

Add loads to pull-ups if possible

Box: (Rx24/20, S 20/16″)
This 20-minute EMOM is a strength and endurance-focused workout with an emphasis on leg stamina, upper body pulling strength, core engagement, and aerobic capacity. The goal is to maintain consistent output across all rounds while minimizing fatigue accumulation.

Goal: Complete all reps efficiently while maintaining form

Stimulus: Strength endurance and muscular stamina

RPE: 7.5-8.5/10

Focus: Controlled movement, efficient breathing, and steady pacing

Key focus areas:

Manage grip fatigue between dumbbell step-ups, strict pull-ups, and the sandbag carry.

Keep transitions quick while maintaining control in each movement.

Push hard on the Echo Bike without redlining too early.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Waterfall db dl/hold 1-10

Deadlift (5 reps
5 reps
3 reps
3 reps
1 rep
1 rep)

Metcon (No Measure)

15 min cap

20 - 15 - 10 or scaled 15-12-9

Row or ski

DB Snatch

Hanging knee raises or sit-up

Dallas: rope pulls

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 8:

2 DBs Renegade rows + twist

2 DBs Zottman curls

2 DBs Lateral delt raises

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 12:

2 DBs Gorilla rows (50/35)

2 DBs Deadlift

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 15:

2 DBs Man makers (push-up/row/row/squat clean/thruster)

2 Strict “L” raise

100M run/row

***Add 2 reps after each round***

HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

400m Group Run

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General and Specific Prep (8-10min)

3 Sets: For Quality

12 Bear Plank Shoulder Taps

10 Air Squats

8/8 Single Arm Dumbbell Deadlift

8 Dumbbell Hang Snatch @ Warm-Up Load

6 Inchworm Push-Ups

Specific Primer (2 min) 

4 Handstand Push-Ups

6 Alternating Dumbbell Snatch

6 Wall Balls

2 Wall Walks

6 Wall Balls

"Never Go Back" (Time)

For Time, with a Partner

400m Run

60 Handstand Push-Ups

60 Wall Balls

400m Run

80 Alternating Dumbbell Snatch

80 Wall Balls

400m Run

10 Wall Walks

100 Wall Balls

*Run Together, Split the other Workloads

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

Wall Ball: (Rx 20/14, S 16/12)
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This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.

Goal: 20-26 minutes

Time Cap: 30 minutes

Stimulus: Muscular endurance and aerobic stamina

RPE: 8/10

Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.