Workout of the day

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Waterfall db dl/hold 1-10

Deadlift (5 reps
5 reps
3 reps
3 reps
1 rep
1 rep)

Metcon (No Measure)

15 min cap

20 - 15 - 10 or scaled 15-12-9

Row or ski

DB Snatch

Hanging knee raises or sit-up

Dallas: rope pulls

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 8:

2 DBs Renegade rows + twist

2 DBs Zottman curls

2 DBs Lateral delt raises

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 12:

2 DBs Gorilla rows (50/35)

2 DBs Deadlift

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 15:

2 DBs Man makers (push-up/row/row/squat clean/thruster)

2 Strict “L” raise

100M run/row

***Add 2 reps after each round***

HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

400m Group Run

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General and Specific Prep (8-10min)

3 Sets: For Quality

12 Bear Plank Shoulder Taps

10 Air Squats

8/8 Single Arm Dumbbell Deadlift

8 Dumbbell Hang Snatch @ Warm-Up Load

6 Inchworm Push-Ups

Specific Primer (2 min) 

4 Handstand Push-Ups

6 Alternating Dumbbell Snatch

6 Wall Balls

2 Wall Walks

6 Wall Balls

"Never Go Back" (Time)

For Time, with a Partner

400m Run

60 Handstand Push-Ups

60 Wall Balls

400m Run

80 Alternating Dumbbell Snatch

80 Wall Balls

400m Run

10 Wall Walks

100 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12)
--

This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.

Goal: 20-26 minutes

Time Cap: 30 minutes

Stimulus: Muscular endurance and aerobic stamina

RPE: 8/10

Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Red band stretches

2x:

100 m jog/wheel

10 jumping jacks

10 arm circles forward/backward

Clean and Jerk (Take 12 min to find a heavy clean and press)

Dallas: every 3 min

6-8 db hang clean and press

15 banded pull downs

The Big Dawg is Back! (No Measure)

12 min AMRAP

30 jumprope

10 db push press

3 burpee jumping pull-ups

*Dallas 9 cals ski

HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General and Specific Prep (4-6min)

2 Sets:

10/8 Calorie Row *Increase intensity each set

10 Dual Dumbbell Deadlift

8 Dual Dumbbell Hang Power Cleans

8 Bar Kip Swings

:15 Tuck L-Hang

Specific Prep + Barbell Loading (8-10min)

2 Sets x 5 Dual Dumbbell Power Cleans building to working loads

-

2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.

–

Go Over Deadlift, Building from the ground up starting with light loads.

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)

"The Sentinel" (Time)

For Time

21-15-9

Cals Row or Ski (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2x(Rx50/35, S 40/25)
--

This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.

Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.

Optional Accessories (Checkmark)

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

15 DBs seated Zottman curls

15 DBs seated shoulder to overhead

15/15/15 Letters (Y, T, W)

100M walk

*****

15 Ring rows

15 Ring push-ups

15/15 Paloff press

100M walk