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