Workout of the day

Announcements

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

120 DBs Shoulder to overhead

120 KB swings

***

250M weighted farmers carry (Dealers choice)

120 DBs Hammer curls

250M weighted farmers carry (Dealers choice)

Announcements

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

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every 1min for 5min
5 reps starting at 88-90%
)

Yates rows (Every 1min for 5min
5 reps at 88-90%
)

C: Metcon (No Measure)

3 sets

8/8 DBs Gorilla rows

8 DBs Standing bicep curls

8/8 DBs Bent over rows

8 DBs Standing hammer curls

***

3 sets

8 DBs Zottman curls (tempo 3.1.3.1)

8 BB Drag curls (tempo 2.1.2.1)

Announcements

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

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 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

Specific Prep (4-6min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch

3 Bar Facing Burpees

–

Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.

—

Adjust to working loads for the workout and get ready to attack

"Echoes of Earth" (3 Rounds for time)

Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch
--

"Echoes of Earth" is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.

Goal: 4:00–5:30 per set

Stimulus : Sprint intensity, barbell stamina, technical under fatigue

RPE : 8.5–9/10

Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Key focus areas:

Push the pace on burpees without completely spiking heart rate

Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.

Manage breathing between barbell sets for consistency

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold

HomeGrown AthletX - Functional Fitness

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General Prep: (4-6 min)

2 Sets:

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups

10 Bootstrap Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Specific Prep: (5-7 min)

12/9 Calorie Row or Bike

–

6 Bar Kip Swings

3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups

6-8 Elevated Push-Ups / Push-Ups

10 Air Squats

Primer (2min)

12/9 Calorie Row or Bike

5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

10 Push-Ups / Elevated Push-Ups

15 Air Squats

12/9 Calorie Row or Bike

"Dune" (8 Rounds for reps)

2 Sets:

3:00 Max Cal Row Bike or Ski

- Rest :30 -

3:00 AMRAP of "Cindy"

- Rest :30 -

3:00 Max Cal Row Bike or Ski

- Rest :30 -

3:00 AMRAP of "Cindy"

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
--

Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on "Cindy"

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep "Cindy" rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements

Accessories (Checkmark)

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs

HomeGrown AthletX - Legends

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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 - HGX-FIT

A: Bench Press (Every :90sec for 12min
8/8/6/6/4/4/2/2
Ending at 92-95% for heavy 2reps)

B: Metcon (No Measure)

4 Supersets: 55/40# (Unbroken)

8 DBs Barrel press

8 DBs Close grip press

***

4 sets

10 DBs bench flys

10 Bench dips

10 DBs Skull crushers (on the floor)

Max push-ups