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 (Checkmark)

General Warm-Up

2 Sets, For Quality

200m Run

:30 Jump Rope (Running Singles, Singles, Double Unders)

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

Row Skill Work

2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

"Brain Stew" (Time)

4 Rounds for Time

500m Row or Ski or 30/21 cal bike

50 Double Unders (A:100 singles)

800m Run
Score: Time

Time Cap: 38:00

Goal: 24:00–28:00 total time, aiming for consistent splits per round. Split per round @ 6-7 minutes / round

Stimulus: Aerobic stamina and cyclical efficiency with interference from skill work under fatigue.

RPE: 7.5–8.5/10

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Complete in under 28 minutes

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose