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HomeGrown AthletX - Functional Fitness

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Warm-Up

8:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

"Dustbringer" (AMRAP - Rounds)

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 14/11 Cal Bike + 16 Renegade Rows

Station 3: 14/11 Cal Row or Ski + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

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

Kettlebells: (Rx70/53, S 53/44)
Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.