Workout of the day

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Samson Lunge Stretch

:30 Puppy Dog Pose

:30 Alternating Active Pigeon Stretch

General Prep (4-6 min)  

2 Sets: For Quality

8 Barbell Kang Squats

5/5 Pistol Box Step-Downs

:30 Dead-Bug

:30 Bird-Dog

Specific Prep (12min)

Add Light Loads to the Barbell

2 Sets: For Quality

10 Deadlifts

10 Barbell Back Squats

10 Box Jumps

–

Build to working loads on the barbell over the course of 8:00 minutes

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
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: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

Box Squat for Knees

"District Throwdown" (Time)

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)
-

“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.

Time Domain : 4-7min

Time Cap: 10 min

Stimulus: Sprint effort, power output, and fatigue resistance

RPE : 9/10

Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement

Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.

Secondary Objective : Minimize transition time and keep sets quick and tight.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Waterfall db dl/hold 1-10

Deadlift (5 reps
5 reps
3 reps
3 reps
1 rep
1 rep)

Metcon (No Measure)

15 min cap

20 - 15 - 10 or scaled 15-12-9

Row or ski

DB Snatch

Hanging knee raises or sit-up

Dallas: rope pulls

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 - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

AMRAP 8:

2 DBs Renegade rows + twist

2 DBs Zottman curls

2 DBs Lateral delt raises

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 12:

2 DBs Gorilla rows (50/35)

2 DBs Deadlift

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 15:

2 DBs Man makers (push-up/row/row/squat clean/thruster)

2 Strict “L” raise

100M run/row

***Add 2 reps after each round***

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.