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

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

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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)
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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.

Goal : Sub-10 minutes

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Stimulus : Aerobic stamina and muscular endurance

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.

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