HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike

5/5 World’s Greatest Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

1:00 Row or Bike

General and Specific Prep (5-7min)

Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.

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Then perform one mini-primer

200m Run

9/7 Cals Row Bike or ski

5 Burpee Box Jump Overs

9/7 Cals Row Bike or Ski

"Bad Luck and Trouble" (Time)

3 Sets: For Time

400m Run

20/16 Cals Row Ski or 14/11 Bike

15 Burpee Box Jump Overs

20/16 Cals Row Ski or 14/11 Bike

400m Run

Rest 3:00 b/t sets

Box: (Rx24/20, S 20/16″)
Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines

Keep burpee box jump overs smooth and controlled

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

HomeGrown AthletX - HGX-FIT

A: Bench Press (EMOM for 6 sets
3 reps at 90-92%)

B: Metcon (No Measure)

5 sets

8 DBs Barrel press

8 DBs Close grip press

8 DBs Standing flys

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2 sets

20/20 BB reverse curl/shoulder to overhead

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3 sets

8 DBs tempo (3.1.3.1) bicep curls (against wall)

8 DBs skull crushers

8 DBs tempo (3.1.3.1) hammer curls (against wall)

8/8 DB offset push-ups

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partners moving together

12 DBs Hammer curls (seated)

12 DBs Shoulder to overhead (seated)

12 DB or DBs High pull

250M DBs Farmers carry

20 DB or DBs Box step ups

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)  

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans

Specific Prep (10-12min)

Build to 65% on DB Bench Press

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Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%

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Go Over Rope Climb skill work and go through modifications.

"Without Fail" (5 Rounds for time)

Every 3:00 x 5 Sets

8 DB Bench Press

4 Hang Squat Clean

2 Rope Climb

DB Bench Press @ 65%

Hang Squat Clean @ 70%+
This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Head, Shoulders, Knees and Cones

Stretching:

Updog, down dog

Bird dog

Scorpion

Cossack squats

Leg swings

Air Squats

Arm circles

Front Squat

Odd Object AMRAP (No Measure)

400 run/ski/row or 15 cal bike

6 sandbag cleans

6 box get overs

1 sled push

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM
5 reps at 80-85% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10

Angle delt raise/front delt raise/Arnold press

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3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

HomeGrown AthletX - Functional Fitness

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General Prep: (8-10min)

3 Rounds:

1:00 Easy Cardio (Row, Bike, Ski, or Jump Rope)

6/6 Single Arm Kettlebell Deadlifts (Kettlebell Between Feet)

1 Wall Walk + :20 Wall Facing Handstand Hold

10 Hollow Body Rocks or 20s Hollow Hold

Specific Prep: (3-5min)

2 Sets

6 Dual Kettlebell Clean, light load to moderate load

6 Dual Kettlebell Press / Jerk , light to moderate load

10 Wall Facing Shoulder Taps

6-8 Short Range GHD Sit-Ups

6-8 Calories on the Rower

Freestanding Handstand Hold (Time)

10-15 minutes

Freestanding Handstand Hold Practice

"Jacked Up on Mountain Dew" (Time)

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 16 GHD Sit-Ups

minute 3: 25ft Handstand Walk

minute 4: Max Cal Row

minute 5: Rest

Load: 2x(Rx53/35, S 44/26)
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Primary Objective: Maintain consistent effort across all 4 rounds without early burnout.

Secondary Objective: Increase calorie output on the row as rounds progress.

Stimulus: Full-body strength & conditioning , incorporating explosive lifting, midline endurance, gymnastics, and a max-effort row.

RPE: 6-9/10 , building intensity over rounds with a strong push on the rower.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

HomeGrown AthletX - Functional Fitness

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Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Specific Prep (6-8 minutes)

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

"Slingshot Engage" (Time)

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: (Rx 185/125, S 155/105)

or Barbell: 60% of 1RM DL

Box Height: (Rx24/20, S 20/16″)

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
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Time Domain: 16-22 min

Time Cap: 28 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child's Pose

HomeGrown AthletX - Functional Fitness

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General Prep (8-10 min)

3 Sets: For Quality

9/7 Calorie Echo Bike

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Specific Prep: (5-7min)

Toes to Bar Prep:

6 Kip Swings

6 Knee Raises

6 Toes to Imaginary Target

6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)

Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)

5 Snatch Deadlifts + 5 Snatch High Pulls

5 Hang Power Snatch → 5 Full Power Snatch

5 Strict Press → 5 Push Press

3 Bar Facing Burpees

“If you Ain’t First, You're Last” (Time)

For Time:

60 Toe to Bar

20 Bar Facing Burpees

70/50 Cal Row or Ski or 50/35 Cal Bike

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: 75/55lb, 34/25kg
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Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10

Mobility

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

Foam Roll Hamstrings and Lower Back

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog

Plate oh carry

Inchworm to push up

Plank shoulder taps

Scorpion

Banded pull aparts

KB halos

KB Windmill

KB waiter walk

Tuck ups/alt. v-ups

Push Press

Shoulder to Overhead

16 min EMOM (No Measure)

Min 1: 10 DB bench press

Min 2: 12 tuck ups or alt. v-ups

Min 3: DB oh/mixed rack carry

Min 4: 2-3 wall walks or inchworm w/ push-up