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

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Mobility and Body Heat

500/450m Row

--

:30 Down Dog Calf Gas Pedals

:30/:30 Scorpion Stretch

:30/:30 Samson Lunge Stretch

General Prep 

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

"Neo" (Time)

For Time:

Buy-In: 1000/900m Row or Ski or Run

Directly Into...

5 Rounds

6/4 Ring Muscle-Ups (A: Burpee Jumping Pull-Ups)

18 V-Ups

72 Double Unders (90 signals)

Directly into..

Cash-Out: 500/450m Row or Ski or Run
Goal: Complete between 15-18 minutes

Time Cap: 30min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10

Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set

Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.

Accessories (AMRAP - Reps)

For Quality:

5 Rounds (12:30 Clock)

30 Seconds - GHD Weighted Russian Twist

-rest :10-

30 Seconds - Side Plank, Right

-rest :10-

30 Seconds - Side Plank, Left

-rest :40-

Hold a light medball for the GHD Russian twists.