Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Specific Workout Primer

Workout Primer: (2-4 minutes)

100m Run

5 Burpees

- Rest 30 seconds -

9/7 Cal Row or Ski 7/5 Cal bike

2 Wall Walks

"Raticate" (10 Rounds for time)

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

15 Burpees

Station 2:

15/12 Cal Row or Ski or 11/8 Cal Bike

5 Wall Walks
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"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 - 2:15 / Set

Primary Objective : Complete each working segment by 2:30 on the clock

Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.

Optional Accessories (Checkmark)

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold