Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

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Mobility Prep and Body Heat: (8-10 minutes)

400m Run

2:00 Bike

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

General + Specific Prep (Warm-Up Loads) / (8-10 minutes)

2 Sets: For Quality

10 Alternating Deep Lunge Mountain Climbers

10 Dual Dumbbell Deadlifts

8 Dual Dumbbell Hang Power Clean and Push Jerk

:20 second Wall Lean March / Sprint

"Solar Flare" (4 Rounds for calories)

For Max Calories with a Partner

4 Sets:

4:00 AMRAP

6 Dual Dumbbell Burpee

8 Dual Dumbbell Hang Clean and Jerk

200m Run

- Max Calories

- Rest 2:00 b/t sets-

Dumbbells: (Rx50/35, S 40/25)
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Workout Flow: Waterfall Format

Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes

Workout Breakdown:

Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.

Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.

Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.

Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.

Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.

After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.

This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.