Workout of the day

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)  

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans

Specific Prep (10-12min)

Build to 65% on DB Bench Press

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Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%

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Go Over Rope Climb skill work and go through modifications.

"Without Fail" (5 Rounds for time)

Every 3:00 x 5 Sets

8 DB Bench Press

4 Hang Squat Clean

2 Rope Climb

DB Bench Press @ 65%

Hang Squat Clean @ 70%+
This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Head, Shoulders, Knees and Cones

Stretching:

Updog, down dog

Bird dog

Scorpion

Cossack squats

Leg swings

Air Squats

Arm circles

Front Squat

Odd Object AMRAP (No Measure)

400 run/ski/row or 15 cal bike

6 sandbag cleans

6 box get overs

1 sled push

HomeGrown AthletX - Functional Fitness

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General Prep: (8-10min)

3 Rounds:

1:00 Easy Cardio (Row, Bike, Ski, or Jump Rope)

6/6 Single Arm Kettlebell Deadlifts (Kettlebell Between Feet)

1 Wall Walk + :20 Wall Facing Handstand Hold

10 Hollow Body Rocks or 20s Hollow Hold

Specific Prep: (3-5min)

2 Sets

6 Dual Kettlebell Clean, light load to moderate load

6 Dual Kettlebell Press / Jerk , light to moderate load

10 Wall Facing Shoulder Taps

6-8 Short Range GHD Sit-Ups

6-8 Calories on the Rower

Freestanding Handstand Hold (Time)

10-15 minutes

Freestanding Handstand Hold Practice

"Jacked Up on Mountain Dew" (Time)

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 16 GHD Sit-Ups

minute 3: 25ft Handstand Walk

minute 4: Max Cal Row

minute 5: Rest

Load: 2x(Rx53/35, S 44/26)
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Primary Objective: Maintain consistent effort across all 4 rounds without early burnout.

Secondary Objective: Increase calorie output on the row as rounds progress.

Stimulus: Full-body strength & conditioning , incorporating explosive lifting, midline endurance, gymnastics, and a max-effort row.

RPE: 6-9/10 , building intensity over rounds with a strong push on the rower.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM
5 reps at 80-85% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10

Angle delt raise/front delt raise/Arnold press

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3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

HomeGrown AthletX - Functional Fitness

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Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Specific Prep (6-8 minutes)

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

"Slingshot Engage" (Time)

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: (Rx 185/125, S 155/105)

or Barbell: 60% of 1RM DL

Box Height: (Rx24/20, S 20/16″)

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
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Time Domain: 16-22 min

Time Cap: 28 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child's Pose

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog

Plate oh carry

Inchworm to push up

Plank shoulder taps

Scorpion

Banded pull aparts

KB halos

KB Windmill

KB waiter walk

Tuck ups/alt. v-ups

Push Press

Shoulder to Overhead

16 min EMOM (No Measure)

Min 1: 10 DB bench press

Min 2: 12 tuck ups or alt. v-ups

Min 3: DB oh/mixed rack carry

Min 4: 2-3 wall walks or inchworm w/ push-up