HomeGrown AthletX - Functional Fitness

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Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

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General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31x1)

20 second Sandbag Bear Hug Hold

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Specific Barbell Prep and Loading (5 minutes)

Go Over Bench Press Technique and Spotting Technique

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)

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We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.

"Too Small" (Time)

3 Sets: For Quality

15/10 Ring Push-Ups

100ft Farmers Carry

Rest 1:00

15 GHD Sit-Ups

100ft Sandbag Carry

Rest 1:00

Farmers Carry: (Rx70/53, S 53/44)

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

Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set

Time Cap: 20 minutes

Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.

Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.

Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.

Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.

RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.

Mobility Prep

1:00 Elevated Prayer Stretch

:30 Updog Pose

1:00 Seated Chest Stretch

:30 Updog Pose

1:00/1:00 Crossbody Lat Stretch