HomeGrown AthletX - Functional Fitness

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General Prep (4-6min) 

2 Sets: For Quality

1:00 Bike

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Ring Rows

:30 Wall Sit

Specific Prep (8-10 min)

3 Sets: For Quality

6 Dual Dumbbell Step-Ups, Building Loads

4 Jumping Pull-Up with Eccentric / Strict Pull-Ups

50-100ft (15-30m) Sandbag Carry Building Loads

7/5 Calorie Bike

"Gone Tomorrow" (Checkmark)

20:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Ups

minute 2: 6-8 Strict Pull-Ups*

minute 3: 100ft Sandbag Carry

minute 4: 13/10 Calorie Bike

Dumbbell Loads: 2x(Rx50/35, S 40/25)

Sandbag: (Rx150/100, S 75/50)

Add loads to pull-ups if possible

Box: (Rx24/20, S 20/16″)
This 20-minute EMOM is a strength and endurance-focused workout with an emphasis on leg stamina, upper body pulling strength, core engagement, and aerobic capacity. The goal is to maintain consistent output across all rounds while minimizing fatigue accumulation.

Goal: Complete all reps efficiently while maintaining form

Stimulus: Strength endurance and muscular stamina

RPE: 7.5-8.5/10

Focus: Controlled movement, efficient breathing, and steady pacing

Key focus areas:

Manage grip fatigue between dumbbell step-ups, strict pull-ups, and the sandbag carry.

Keep transitions quick while maintaining control in each movement.

Push hard on the Echo Bike without redlining too early.