HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Warm-Up (8-10 minutes)

3 Sets: For Quality

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

8 Inchworm Push-Ups

20 Alternating Plank Shoulder Taps

:20 second Wall Support Handstand Hold

:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)

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Specific Prep (5-7 minutes)

Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.

Strength Superset (6 Rounds for weight)

12:00 EMOM

minute 1: 10 Barbell Romanian Deadlifts

minute 2: 10/10 Single Arm Dumbbell Strict Press
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Perform both movements @ 21x1 Tempo

This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause

Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.

"Gotham Grinder" (4 Rounds for reps)

4 Sets: For Max Reps

2:30 AMRAP

12/9 Dumbbell Deficit Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

- Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm KB Overhead Carry: (Rx53/35, S 44/26)

Dumbbells: (Rx50/35, S 40/25)
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Goal: Complete 10/7+ Strict Pull-Ups Each Set

Primary Objective:

Maintain steady pacing through push-ups, renegade rows, and carries.

Maximize strict pull-up reps in the remaining time each set.

Secondary Objective:

Avoid excessive early burnout—keep pressing and pulling movements controlled.

Manage grip and shoulder fatigue for consistent output across all 4 rounds.

Stimulus:

Upper-body muscular endurance & strict pulling stamina.

Grip, core, and overhead stability tested through Renegade Rows & Overhead Carry.

Short burst, max effort format with fatigue accumulation over 4 rounds.

RPE (Rate of Perceived Exertion): 7/10