Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every :90sec for 5 sets
8reps starting at 85%
B/T sets 8 weighted BB bicep curls)

Yates rows (Every :90sec for 5 sets
8reps at 85%
B/T sets 8 weighted BB reverse curls)

C: Metcon (No Measure)

Supersets: Each for 3rds

8/8 DB Renegade rows

8 Seated DBs bicep curls

***

15 Banded tall kneeling lat pulls

8 Hang DBs bicep curls (preacher style)

***

15 Banded lat rows

8/8 SA DB seated preacher curls

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70-75% performing Complex

Squat Snatch

Hang Squat Snatch

Squat Snatch

Snatch (Every 2:00 x 5 Sets
3 Hang Power Snatch
3 Overhead Squats
*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes

Working positions and keeping things light, build awareness around hip extension, bar path, )

% is Based on 1RM Squat Snatch

This complex must be unbroken. If you feel good, you may build over 85% on the final lift

Stimulus: Weightlifting Proficiency / Speed + Power Development

This is meant to be a focused weightlifting day, building confidence in the Snatch

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bar Path and Tension in the Overhead Squat / Catch Positions

Consistent Footwork as the loads increase

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 7/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Optional Accessories (Checkmark)

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partners moving together

12 DBs Hammer curls (seated)

12 DBs Shoulder to overhead (seated)

12 DB or DBs High pull

250M DBs Farmers carry

20 DB or DBs Box step ups

HomeGrown AthletX - HGX-FIT

A: Bench Press (EMOM for 6 sets
3 reps at 90-92%)

B: Metcon (No Measure)

5 sets

8 DBs Barrel press

8 DBs Close grip press

8 DBs Standing flys

***

2 sets

20/20 BB reverse curl/shoulder to overhead

***

3 sets

8 DBs tempo (3.1.3.1) bicep curls (against wall)

8 DBs skull crushers

8 DBs tempo (3.1.3.1) hammer curls (against wall)

8/8 DB offset push-ups

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike

5/5 World’s Greatest Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

1:00 Row or Bike

General and Specific Prep (5-7min)

Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.

–

Then perform one mini-primer

200m Run

9/7 Cals Row Bike or ski

5 Burpee Box Jump Overs

9/7 Cals Row Bike or Ski

"Bad Luck and Trouble" (Time)

3 Sets: For Time

400m Run

20/16 Cals Row Ski or 14/11 Bike

15 Burpee Box Jump Overs

20/16 Cals Row Ski or 14/11 Bike

400m Run

Rest 3:00 b/t sets

Box: (Rx24/20, S 20/16″)
Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines

Keep burpee box jump overs smooth and controlled

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

–

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%

–

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.