Workout of the day

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

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HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM for 5min
8 reps at 70-72% 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

10/10/10/10

Angle delt raise/front delt raise/Arnold press/banded face pulls

***

3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

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

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Partner wall ball movements

Push Press (5x5
3 over/unders after each set)

20 Min Partner Workout (No Measure)

12 rounds (6 each)

5 seated db press

7 jumping pull-ups or ring rows

9 goblet box squats (Dallas double kb swings)

Partner 1 completes full round

When 12 rounds are left, go for as many calories on the machine as possible!

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

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HomeGrown AthletX - Functional Fitness

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General Prep (6-8 minutes) 

2 Sets: For Quality

200m Run

:20 Wall Lean March

2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold

15 Air Squats

–

Then get to working loads for Wall Balls and perform 8-10 reps.

"The Myth of Sisyphus" (Time)

5 Rounds for Time

500m Run

30 Wall Balls

50ft Handstand Walk

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

"The Myth of Sisyphus" is a longer, grind-style conditioning workout that combines aerobic capacity, stamina, and gymnastics skill. The combination of sustained running, large wall ball sets, and technical handstand walking will require athletes to balance consistent pacing with sharp focus under fatigue.

Goal: 25-35 minutes

Time Cap : 40:00

Stimulus: Aerobic endurance, muscular stamina, midline control, and gymnastics under fatigue

RPE: 8/10

Focus: Sustainable pacing on the run, efficient and manageable wall ball sets, composed and deliberate handstand walks

Key focus areas:

Control heart rate through steady, aerobic running

Manage wall ball sets to avoid shoulder and breathing fatigue

Stay composed on the handstand walk with quick resets if needed

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Announcements

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

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HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets:

6 Inchworm Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Russian Kettlebell Swings

6 American Kettlebell Swings

Kettlebell @ Warm-Up Loading

Specific Prep (6-8 min) 

Spend 3-5 minutes going through Handstand Push-Ups and Strict Pull-Ups, warming up to your level for the day.

—

Then

3 Strict Handstand Push-Ups

4 Strict Pull-Ups or Variation

5 American Kettlebell Swings @ Working Loads

"Virtues in Motion" (Calories)

20:00 AMRAP, With a Partner

12 Rounds (Total)

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings

--

Max Calorie Row in the Remaining Time

Kettlebell: (Rx70/53, S 53/44)

Complete the 12 rounds with a partner, alternating full rounds.
--

"Virtues in Motion" is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.

Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds

Primary Objective: Complete each round between 1:10–1:30

Secondary Objective: Maintain 18/14+ calories per minute during the row

Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power

RPE: 8/10

Key focus areas:

Stay tight and efficient on strict HSPUs and pull-ups to avoid burnout

Move quickly through the kettlebell swings without redlining

Transition onto the rower immediately after finishing the 12 rounds

Mobility Prep

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)

Announcements

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

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog/downdog

Bird dog

Scorpion

Thoracic rotation

Air squats

Cossack Squats

Leg swings

Bulgarian Split Squat (5/5 defecit split squat)

Lunge with back foot on 12'' box

Power Clean (6x1
Power clean and Front squat)

10 min AMRAP (No Measure)

10 power cleans

10 cals machine

10 box jumps

Announcements

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

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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 Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
)

-

% of 1RM Back Squat

Key focus areas:

Global Tension / Bracing

Root through the feet.

Modifications:

We can adjust to a Box Squat for those with knee issues

We can adjust to a Split Squat for those with back issues.

"Existential Burden" (3 Rounds for time)

15:00 EMOM

minute 1: 50 Double Unders (A: 100 singles)

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups (A: V-Ups)

minute 4: Max Forearm Plank

minute 5: Rest
--

"Existential Burden" is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold