Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

"A Working Man" (Time)

3 Rounds for Time

30 Toe to Bar

25ft Handstand Walk (A: 2 wall walks)

Score = Time
--

Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 25ft Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Core / Bodybuilding Finisher (Checkmark)

3 Sets: For Quality and Volume

- Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

- Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups

*For those strong at push-ups add a deficit or load on your back

This can also be done with a weight vest

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (5 x 5 at 83-85% (from current 3rep))

B: Metcon (No Measure)

5 sets

8 DBs Close grip press

8 DBs Barrel press

8 DBs flat bench flys

****

3 sets

8 DB pullover

8 DB tricep ext (behind the neck)

8 Bench dips

8 Diamond push-ups

****

Remaining time: Core/GHD

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups or high knee (marching) against the wall

30 Air squats

400M Farmers carry (front rack)

25 Box step ups or high knee (marching)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups or high knee (marching)

40 Air squats

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up (8-10 minutes)

1:00 Row Easy

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

-

2 Sets: For Quality

:40 Row Moderate to Hard, Building

10/10 Wrist Circles

10/10 Alternating Arm Swings

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

Accessories (Checkmark)

3 Sets: For Quality

5 Lateral Banded Snatch Pulls

5 Single Leg Box Jumps

15-20 GHD Reverse Hypers *

*Can add load to GHD Reverse Hypers with Medball between feet

Specific Barbell Prep (5-7 min)

Add Loads: Barbell off the floor

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

Snatch Grip Deadlift to the Hip

Hang Squat Snatch

Squat Snatch

Hang Squat Snatch

Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)

% is Based on 1RM Snatch

We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

"Snatch" (Time)

For Time

15 Power Snatch

500m Row or Ski

15 Power Snatch

Load: (Rx135/95, S 115/75)

Score = Time
Goal Time Domain: 5-8 minutes

Time Cap: 10 minute

Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes

Secondary Objective: Hard charging row at between 2-5k pace.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

- This is meant to be a sprint effort while maintaining technical capacity on the barbell.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

--

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31x1)

20 second Sandbag Bear Hug Hold

--

Specific Barbell Prep and Loading (5 minutes)

Go Over Bench Press Technique and Spotting Technique

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)

--

We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.

"Too Small" (Time)

3 Sets: For Quality

15/10 Ring Push-Ups

100ft Farmers Carry

Rest 1:00

15 GHD Sit-Ups

100ft Sandbag Carry

Rest 1:00

Farmers Carry: (Rx70/53, S 53/44)

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

Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set

Time Cap: 20 minutes

Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.

Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.

Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.

Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.

RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.

Mobility Prep

1:00 Elevated Prayer Stretch

:30 Updog Pose

1:00 Seated Chest Stretch

:30 Updog Pose

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Every :90sec for 5 sets
5 x 8 at 70%)

B: Metcon (No Measure)

5 sets

8 DBs chest supported incline rows (use 45# plate)

8 DBs Arnold press (floor - legs straight)

***

5 sets

8 Banded tall kneeling lat pulls (Isometric - squeeze shoulder blades together and hold for 3sec)

8 DBs rear delt raises

***

3 sets

8 DBs seated hammer curls

“21”