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Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - HGX-FIT
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)
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Functional Fitness
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 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps
Specific Prep (4-6min)
Add loads to the barbell so the bar is off the floor
3 Slow Power Snatch
3 Power Snatch
3 Bar Facing Burpees
–
Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.
—
Adjust to working loads for the workout and get ready to attack
"Echoes of Earth" (3 Rounds for time)
Every 8:00 x 3 Sets
15 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch
--
"Echoes of Earth" is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.
Goal: 4:00–5:30 per set
Stimulus : Sprint intensity, barbell stamina, technical under fatigue
RPE : 8.5–9/10
Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control
Key focus areas:
Push the pace on burpees without completely spiking heart rate
Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.
Manage breathing between barbell sets for consistency
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
8/8 Single Arm Kettlebell Snatch
:15-:20 Ring Support Hold
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
120 DBs Shoulder to overhead
120 KB swings
***
250M weighted farmers carry (Dealers choice)
120 DBs Hammer curls
250M weighted farmers carry (Dealers choice)
HomeGrown AthletX - Functional Fitness
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
--
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.
Goal: Maintain strong, sustainable efforts across both sets
Row/Ski: RX: 20/16, S: 18/14, A:15/12
Cindy: 3-5 rounds
Bike: RX: 18/13, S: 16/12, A:15/11
Stimulus: Aerobic capacity, muscular endurance, and mental resilience
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 - Functional Fitness
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
--
"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
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 - 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
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
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.