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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

:30/:30 Active Pigeon Pose

General Prep

2 Sets: For Quality

9/7 Cal Row Ski bike

3 Shuttle Run

1 Wall Walk + :15 Nose to Wall Handstand Hold

8 Barbell Romanian Deadlifts

Specific Prep

- Tackle 2 Wall Walks practicing form.

- Build to working loads over the course of 2-3 sets on Deadlifts

then a quick primer before hitting the workout.

-

1 Wall Walk

2 Shuttle Runs

4/3 Cal Row Ski or Bike

3 Deadlifts

Accessories (Checkmark)

For Quality

4 Sets

:30 Nose to Wall Handstand Hold

:30 Sorenson Hold or superman holds

"Resonance" (AMRAP - Rounds)

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Cal Row or Ski or 11/8 Cal bike

minute 4: 10 Deadlifts

Barbell Load: 225/155lb, 102/70kg

Shuttle Run: 25/25ft

Wall Walk: 10in from the Wall
Score: Rounds Completed

Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.

Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.

RPE: 7.5–8.5/10

Primary Objective: Hold consistent pacing and movement quality across all seven rounds.

Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.