HomeGrown AthletX - Functional Fitness

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Warm-Up:

400m Group Run

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2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

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Specific Prep

5 Cycles of Complex (Empty Barbell)

High Hang High Pull

High Hang Muscle Clean

Hang Power Clean

Low Hang Power Clean

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Wall Wall Efficiency:

Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.

Then 2 Wall Walks, For Speed and Efficiency

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Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM

Workout Primer

200m Run

3 Power Cleans @ Working Loads

2 Wall Walks

"Wrecking Ball" (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: (Rx 205/145, S 155/115)

Wall Walk: 10in From Wall

Score = Time
Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.