Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

General Prep

3 Sets: Building Intensity

:30 Ski or Row

10 Arch-Ups

10 Hollow-Ups

:30 Bike

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Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups

"Stronger" (AMRAP - Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Ski or Row

minute 2: 15 GHD Hip Extensions

minute 3: 15/12 Calorie Bike Erg*

minute 4: 15 V-Ups

*15/12 Bike Erg = 13/10 Calorie Echo
Score: Rounds Completed as Written

Stimulus: Midline and Aerobic Capacity

RPE: 6–8/10

Primary Objective: Complete each station in under 45 seconds to allow transition and reset before the next movement.

Secondary Objective: Maintain a steady-state aerobic output and avoid redlining—this workout builds fatigue through volume, not intensity.

[Stronger: Levels] (AMRAP - Rounds)

Level 2:

- 12/9 Calorie Ski or Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

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Level 1:

- 10/8 Calorie Row

- 12 Arch-Ups

- 10/7 Calorie Bike

- 10 Abmat Sit-Ups

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Masters 55+:

- 12/9 Calorie Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

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Competitor:

- 18/14 Calorie Row

- 18 GHD Hip Extensions

- 18/14 Calorie Bike Erg

- 18 V-Ups

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Hotel/Travel::

- 30 Jumping Jacks

- 15 Glute Bridges

- 45 Second Machine

- 15 V-Ups

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

100ft (30m) Yoke Carry

Choice on Loads: Heavy