Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep (4-6min) 

2 Sets: For Quality

1:00 Bike

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Ring Rows

:30 Wall Sit

Specific Prep (8-10 min)

3 Sets: For Quality

6 Dual Dumbbell Step-Ups, Building Loads

4 Jumping Pull-Up with Eccentric / Strict Pull-Ups

50-100ft (15-30m) Sandbag Carry Building Loads

7/5 Calorie Bike

"Gone Tomorrow" (Checkmark)

20:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Ups

minute 2: 6-8 Strict Pull-Ups*

minute 3: 100ft Sandbag Carry

minute 4: 13/10 Calorie Bike

Dumbbell Loads: 2x(Rx50/35, S 40/25)

Sandbag: (Rx150/100, S 75/50)

Add loads to pull-ups if possible

Box: (Rx24/20, S 20/16″)
This 20-minute EMOM is a strength and endurance-focused workout with an emphasis on leg stamina, upper body pulling strength, core engagement, and aerobic capacity. The goal is to maintain consistent output across all rounds while minimizing fatigue accumulation.

Goal: Complete all reps efficiently while maintaining form

Stimulus: Strength endurance and muscular stamina

RPE: 7.5-8.5/10

Focus: Controlled movement, efficient breathing, and steady pacing

Key focus areas:

Manage grip fatigue between dumbbell step-ups, strict pull-ups, and the sandbag carry.

Keep transitions quick while maintaining control in each movement.

Push hard on the Echo Bike without redlining too early.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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 - Functional Fitness

View Public Whiteboard

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 - 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

View Public Whiteboard

Body Heat + Mobility (4-5 min)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)

:15 Dead Hang + :15 Active Hang

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

2 Sets: For Quality

20 Double Unders or 40 Single Unders

4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)

5 Barbell Strict Press + 5 Barbell Push Press (Empty)

–

1 Set

20 Double Unders or 40 Single Unders

4 Burpee Pull-Ups

4-6 Push Press @ Working Load

Accessory (Checkmark)

3 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

"Make Me" (AMRAP - Rounds and Reps)

12:00 AMRAP

50 Double Unders (A: 100 singles)

10 Push Press

5 Bar Muscle-Ups (A: Burpee Pull-Ups)

Load: (Rx 95/65, S 75/55)
--

This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

Maintain Consistent Paces round to round

Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.

HomeGrown AthletX - Legends

View Public Whiteboard

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