Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - Functional Fitness

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Warm-up Flow (Checkmark)

General Warm-Up:

2-3 Sets:

1:30 cardio (:45 Easy, :30 Moderate, :15 Hard)

8/8 Single Leg Barbell Romanian Deadlifts

:10/:10 Single Leg RDL Iso Hold

10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest

10 Alternating Scorpions

8 Hollow Ups

8 Arch Ups

10 Alternating V-Ups

Specific Warm-Up:

8 Deadlifts @ 40-50%

5 Deadlifts @ 50-55%

3 Deadlifts @ 55-65%

3 Deadlifts @ 65-70%

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Then Load to Working Weights on the Bar

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Workout Primer after Deadlifts

8 Bar Kip Swings

4 Kipping Knees to Chest

8 Ring Rows

4 Kipping Toes to Target Building Height

4 Jumping Pull-Ups (Controlled Eccentric) *Activation

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3-4 Toes to Bar

8/6 Calorie

3-4 Strict Pull-Ups

Deadlift (Every 2:30 x 4 Sets
5 Deadlifts @ 70%)

Movement Adjustments (If Needed)

- Hex Bar Deadlift: More upright torso, change of torso angle

- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back

- Block Deadlift: Adjusting to shorter range of motion

- Barbell Hip Thrust: Hits glutes and hamstrings with no lower back

Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo

“Gravity’s Grip” (3 Rounds for reps)

3 Sets

3:00 AMRAP

:30 Max Toes to Bar

20/14 Cal bike or 29/20 Cal row or Ski

-Max Strict Pull-Ups

Rest 2:00 b/t sets
Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups

Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)

Stimulus: Midline, Pulling Stamina, Aerobic Capacity

RPE: 8.5/10

Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.

Secondary Objective: Complete the cals in under 1:45 to allow sufficient time for strict pull-up work.