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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups

8-10 Elevated Push-Ups @ 21x1 Tempo

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

Specific Prep / Primer (8-10 minutes)

5 Burpees

5 Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

5 Push-Ups or Modification

3 Burpee Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

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Warm-Up to working loads on Bench Press and Kettlebell Carries

Strength Superset (5 Rounds for weight)

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 100ft Dual KB/DB Front Rack + 100ft Farmers Carry

Minute 3: Rest

Bench Press @ 70-75% Across

KB @ 2 x (Rx53/35, S 44/26)

DB @ 2x (Rx50/35, S 40/25)
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Details

Bench Press: Perform at 70-75% of your one-rep max, ensuring strict form and controlled movement.

KB/DB: for the front rack and farmer's carry. Focus on maintaining a strong core and upright posture during carries.

Goals:

Build upper body strength and stability through the bench press.

Enhance grip strength and core stability with kettlebell carries.

Maintain a steady pace to maximize performance and recovery during the rest minute.

Considerations:

Adjust the weight of the kettlebells as needed based on your experience and comfort level.

Focus on controlled movements and proper technique to prevent injury.

Look to adjust the Bench Press to a Floor Press or Dumbbell Bench Press if needed.

"I'm Not Even Mad!" (Time)

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Unders (A:75 singles)

10/8 Push-Ups

Box Height: (Rx24/20, S 20/16″)
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Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00

Stimulus: Upper Body Density / Interference

RPE: 7/10