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Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

400m Easy Run

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2 Sets, For Quality

9/7 Calorie Machine of Choice

:30 second Jump Rope

10 Down Dog Calf Gas Pedals

10/10 Single Leg Glute Bridge

“Eleven’s Fury” (8 Rounds for reps)

8 Sets, For Max Reps

3:00 AMRAP / 1:00 Rest

10/8 Cal Bike

200m Run

10/8 Cal Row or Ski

- Max Double Unders
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Goal: 30+ Double Unders / Set

Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.

Secondary Objective : Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.

Stimulus : A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.

RPE : ~8/10

Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)