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HomeGrown AthletX - Functional Fitness
Warm-Up:
2 Sets: For Quality
1:00 Cardio (Bike or Row)
10 Alternating Box Step-Ups
:30 second Tall Plank Bird-Dog
:30 second Feet Elevated Glute March
Specific Prep and Touches (8-10 minutes)
Touch on Row Technique, working on smooth return, chain path, then driving through the legs and utilizing the body.
Practice 1:00
Practice Box Jump Over Efficiency: Stay low and close to the box and learn to turn and go. Keep things aerobic.
Hit 6-8 Reps
Work on step-over cadence and where to hold the dumbbell.
Hit 6-8 Reps
Accessories (Checkmark)
For Quality:
4 Sets
18 Seated Leg Extensions , Heavy
6/6 Lateral Lunges , Heavy
Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.
Primer (2 minutes)
20 sec Row or Bike
10 sec Transition
20 sec Box Jump Overs
10 sec Transition
20 sec Bike or Row
10 sec Transition
20 sec Dumbbell Box Step-Overs
"Big Rig" (Time)
2 Rounds For Time:
40/32 Cal Row ore Ski or 28/22 Cal Bike
50 Box Jump Overs
40/32 Cal Row ore Ski or 28/22 Cal Bike
50 Single Dumbbell Step-Overs
Box Height: (Rx24/20, S 20/16″)
Dumbbell: (Rx50/35, S 40/25)
Score = Time
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Goal: 20-30 min
Time Cap: 35min
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.
Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.
Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.
Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.
RPE : 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.
HomeGrown AthletX - Functional Fitness
Warm-Up:
2:00 Cardio Choice
–
2 Rounds for Quality
:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)
10 Deep Lunge Mountain Climbers
8 Ring Rows
6 Jumping Pull-Ups
Hang Squat Clean Mechanics:
- Focus on hip extension and pulling under the bar.
- Emphasize smooth transitions from rep to rep.
Build to workout weight with:
- 3-3-2 cycling practice
Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 - 5 Strict Pull-Ups
Minute 2 - 5 Strict Ring Dips
Add load/remove assistance from last week as able
Workout Primer
Athletes complete 1 mini-round at moderate effort:
15 Double Unders
5 Hang Squat Cleans
4 Burpee Pull-Ups
"Steamroller" (Time)
#TEAMPRVNTUESDAY
For Time:
3 Sets
45 Double Unders (A: 90 singles)
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders (A: 72 singles)
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: (Rx 95/65, S 75/55)
Score: Time, Including Rest
Goal: 5:00-6:30 / Set
Time Cap: 25 minutes
Stimulus: Grip and Leg Stamina
RPE: 8/10
Primary Objective: Big Sets on Hang Squat Cleans
Secondary Objective: Burpee Pull-Up Tempo
HomeGrown AthletX - HGX-FIT
A: Bench Press (5 x 5 at 80-83% (from current 3rep)
****
2 Drop sets - Higher than last week. Even if it's 5# !
4 weight changes: 10/10/10/Max effort)
B: Metcon (No Measure)
3 Supersets
8 DBs Close grip press
8 Ring dips (break if need be: Only :05 sec rest for each break)
8/8 DB SA ceiling crunches
****
3 Supersets
8 DBs Floor press
8 Diamond push-ups
8/8 DB SA ceiling crunches
****
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
100 DBs Seated shoulder to overhead
100 KB swings
***
250M weighted farmers carry (Dealers choice)
100 DBs Hammer curls
250M weighted farmers carry (Dealers choice)
HomeGrown AthletX - Functional Fitness
Warm-Up:
2 Rounds: For Quality
200m Run
5 Walking Inchworm To Hollow Hold
15 Banded Good Mornings
:20/:20 second Side Plank
10 Hollow Hold
10 Scapular Pull-Ups
Deadlift Warm-up sets:
5 reps @ ~50%
3 reps @ ~60%
Focus on:
Bracing sequence before each lift
Controlling descent (no sloppy drops)
Consistent set-up between reps
Deadlift (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
)
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We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.
"Ready on the Spot" (4 Rounds for reps)
4 Sets
3:00 AMRAP
200m Run
20 American Kettlebell Swing
- Max Toe to Bar
Kettlebell: (Rx53/35, S 44/26)
*Note: There is no rest periods between AMRAPs
Goal: 10+ TTB Each Set
Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.
Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.
Stimulus: Grip Stamina and Midline Conditioning
RPE: 7.5/10
Workout Strategy Notes:
Run at a controlled pace (~:45-:55) to conserve energy for later rounds.
Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.
Toe-to-Bar approach:
Level 3: Sets of 8+
Level 2: Quick Sets of 3-5 Reps
Level 1: Hanging knee raises or V-ups for sets of 3-5 reps
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up (8-10 minutes)
3 Sets: For Quality
10/10 Staggered Stance Dual Dumbbell Romanian Deadlift
8 Inchworm Push-Ups
20 Alternating Plank Shoulder Taps
:20 second Wall Support Handstand Hold
:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)
–
Specific Prep (5-7 minutes)
Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.
Strength Superset (6 Rounds for weight)
12:00 EMOM
minute 1: 10 Barbell Romanian Deadlifts
minute 2: 10/10 Single Arm Dumbbell Strict Press
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Perform both movements @ 21x1 Tempo
This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause
Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.
"Gotham Grinder" (4 Rounds for reps)
4 Sets: For Max Reps
2:30 AMRAP
12/9 Dumbbell Deficit Push-Ups
16 Renegade Rows
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
- Max Strict Pull-Ups in Remaining Time
Rest 1:30 b/t sets
Single Arm KB Overhead Carry: (Rx53/35, S 44/26)
Dumbbells: (Rx50/35, S 40/25)
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Goal: Complete 10/7+ Strict Pull-Ups Each Set
Primary Objective:
Maintain steady pacing through push-ups, renegade rows, and carries.
Maximize strict pull-up reps in the remaining time each set.
Secondary Objective:
Avoid excessive early burnout—keep pressing and pulling movements controlled.
Manage grip and shoulder fatigue for consistent output across all 4 rounds.
Stimulus:
Upper-body muscular endurance & strict pulling stamina.
Grip, core, and overhead stability tested through Renegade Rows & Overhead Carry.
Short burst, max effort format with fatigue accumulation over 4 rounds.
RPE (Rate of Perceived Exertion): 7/10
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Fav. snack
The Wind is Blowing
Push Press (5x4)
Partner AMRAP (AMRAP - Rounds and Reps)
250 wall ball run
40 wall ball/heavy ball slams
30 box jumps
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back/Biceps: Supersets (time cap 24min)
4 sets
8 Pendlay rows
8 BB bicep curls - weighted
4 sets
8 Bent over rows
8 BB reverse curls - weighted
4 sets
8 Yates rows
8 BB drag curls - weighted
B: Shoulder shrugs (8 reps at 88-90%
***
B/T sets: 10 Hang DBs bicep curls
***
Remaining time: Core (GHD or Vups))
HomeGrown AthletX - Functional Fitness
Team Warm-Up: Rowing Golf (6-8 minutes)
For Time
Row to 1000m
*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.
Into Partner Medball Warm-Up (4 minutes)
Complete For Quality
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec Each Side
Plank Alternating Medball Taps x :60sec
Specific Workout Prep (10-12 minutes)
3 Hang Muscle Snatch + 3 Hang Power Snatch
6 Medball Cleans
6 Box Jumps
–
Add Loads to Barbell
2 x 4 TnG Power Snatch (each)
6 Medball Cleans (each)
8/6 Cal Row (each)
6 Box Jumps (each)
–
Final Transition to the Workout
"The Bane of Your Existence" (AMRAP - Rounds and Reps)
21:00 AMRAP, with a Partner
30 Power Snatch
30 Medball Cleans
30/24 Cal Row or Ski or 21/17 Cal Bike
30 Box Jump (Step Down)
Barbell: (Rx 75/55, S 65/45)
Medball: (Rx 20/14, S 16/12)
Box Height: (Rx24/20, S 20/16″)
Goal: 3+ Rounds
Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.
Secondary Objective: Keep transitions quick between movements for minimal downtime.
Stimulus:
Moderate barbell cycling & full-body endurance.
Posterior chain fatigue from snatches, medball cleans, and cals.
Consistent aerobic demand with strategic partner pacing.
RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child's Pose