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)
--

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.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Red band stretches

2x:

100 m jog/wheel

10 jumping jacks

10 arm circles forward/backward

Clean and Jerk (Take 12 min to find a heavy clean and press)

Dallas: every 3 min

6-8 db hang clean and press

15 banded pull downs

The Big Dawg is Back! (No Measure)

12 min AMRAP

30 jumprope

10 db push press

3 burpee jumping pull-ups

*Dallas 9 cals ski

HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General and Specific Prep (4-6min)

2 Sets:

10/8 Calorie Row *Increase intensity each set

10 Dual Dumbbell Deadlift

8 Dual Dumbbell Hang Power Cleans

8 Bar Kip Swings

:15 Tuck L-Hang

Specific Prep + Barbell Loading (8-10min)

2 Sets x 5 Dual Dumbbell Power Cleans building to working loads

-

2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.

–

Go Over Deadlift, Building from the ground up starting with light loads.

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)

"The Sentinel" (Time)

For Time

21-15-9

Cals Row or Ski (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2x(Rx50/35, S 40/25)
--

This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.

Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.

Optional Accessories (Checkmark)

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold

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)

–

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)
--

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.

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.

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

15 DBs seated Zottman curls

15 DBs seated shoulder to overhead

15/15/15 Letters (Y, T, W)

100M walk

*****

15 Ring rows

15 Ring push-ups

15/15 Paloff press

100M walk

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every :90sec for 5 sets
8reps starting at 85%
B/T sets 8 weighted BB bicep curls)

Yates rows (Every :90sec for 5 sets
8reps at 85%
B/T sets 8 weighted BB reverse curls)

C: Metcon (No Measure)

Supersets: Each for 3rds

8/8 DB Renegade rows

8 Seated DBs bicep curls

***

15 Banded tall kneeling lat pulls

8 Hang DBs bicep curls (preacher style)

***

15 Banded lat rows

8/8 SA DB seated preacher curls

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70-75% performing Complex

Squat Snatch

Hang Squat Snatch

Squat Snatch

Snatch (Every 2:00 x 5 Sets
3 Hang Power Snatch
3 Overhead Squats
*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes

Working positions and keeping things light, build awareness around hip extension, bar path, )

% is Based on 1RM Squat Snatch

This complex must be unbroken. If you feel good, you may build over 85% on the final lift

Stimulus: Weightlifting Proficiency / Speed + Power Development

This is meant to be a focused weightlifting day, building confidence in the Snatch

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

Key focus areas:

Bar Path and Tension in the Overhead Squat / Catch Positions

Consistent Footwork as the loads increase

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
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: 7/10 *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

Optional Accessories (Checkmark)

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold