Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

HomeGrown AthletX - Functional Fitness

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General Prep (4-6min) 

200m Run

2 Sets: For Quality

:20 Wall Lean March

:30 Alternating Single Arm Hanging

8/8 Single Arm Renegade Row with Elevation

8 Plate Ground to Overhead

Specific Prep (8-10 min)

3/3 Single Arm Devils Press @ Warm-Up Loading

6 Bar Kip Swings

4 Jumping Pull-Ups w/eccentric

6 Russian Swings + 4 American Swings @ Workout Loads

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3/3 Single Arm Devils Press @ Workout Loading

5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups

5 American Kettlebell Swings

100m Run

"Omega Protocol" (Time)

5 Rounds for Time

5/5 Single Arm Devils Press

10 Pull-Ups

15 American Kettlebell Swing

200m Run

Dumbbell: (Rx50/35, S 40/25)

Kettlebell: (Rx53/35, S 44/26)
"Omega Protocol" is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.

Goal: 15:00–20:00

Time Cap: 22:00

Primary Objective : Have your first round be your slowest round. This will set you up for success as you will naturally pace the rest of the workout better.

Secondary Objective: Unbroken Sets across all movements

Stimulus: Muscular endurance, aerobic power, grip and shoulder stamina

RPE: 8/10

Focus: Smooth, controlled effort across all rounds with intentional breaks before fatigue sets in.

Key focus areas:

Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)

Breathe efficiently during dumbbell and kettlebell work to stay aerobic

Use the run as controlled active recovery to reset between rounds

Bodybuilding Finisher (Checkmark)

3 Sets: For Quality

Bicep 21's

15/15 Banded Terminal Knee Extension

:30 Weighted Wall Sit