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:

2 Sets: For Quality

200m Run row ski or 15/11 Cal Bike

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

10 Alternating V-Ups

Specific Prep:

Adjust GHD's and Go Over Specifics (Modifications)

-

Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.

"Bar Chase" (6 Rounds for time)

Every 6:00 x 6 Sets

15 GHD Sit-Ups (A: 15 V-Ups)

200m Run

12/9 Cal Bike or 16/12 Cal Row or Ski

200m Run

5 Bar Muscle-Ups (A: Burpee Chest to Bar Pull-Ups)
Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval

Score: Slowest Set

Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue

RPE: 8/10

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD's and Bar Muscle-Ups Unbroken

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose