Workout of the day

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

10:00 minutes, For Quality

10/10 Line Hops (Forward and Back / Lateral)

10 Bend and Bows

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press

4 No Jump Burpees

:30/:30 second Samson Stretch

Specific Workout Primer

Build to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders

16 Double Unders or Single Unders

4 Alternating Single Arm Devils Press

24 Double Unders or Single Unders

6 Alternating Single Arm Devils Press

PRVN Community Throwdown Workout #1: (Time)

For time:

10 Rounds of:

32 Double-Unders (A: 64 singles)

8 Alternating Single-Arm Devil’s Press

Dumbbell: (Rx50/35, S 40/25)
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Time Domain: 8:00-13:00

Time Cap: 15:00

Score = Time

Stimulus:

A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.

RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.

Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.

Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x (w/ partner)

:30 battle rope

:30 jumping jacks

:30 shuttle run/wheel

Clean Complex (5x)

2 hang cleans into one press or jerk

Partner WOD (Time)

3 rounds w/ partner

400 m (together)

30 db shoulder to overhead (split work)

20 burpee box jump over/U-turn + rollovers

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Every :90sec
5x5 at 78%)

B: Shoulder shrugs (EMOM
5x8 at 80%)

C: Metcon (No Measure)

3 sets

10 DB Side angle lateral delt raises

10 DB Front delt raises

10 DB Arnold press

3 sets

10 BB Reverse curls

10 Plate tricep ext (behind the neck)

10 DBs Hammer curls

10 DBs Skull crushers

10 BB Drag curls

10 Diamond push-ups

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

500M walk (weighted)

20 Box step ups

30 Air squats

500M walk (weighted)

25 Box step ups

35 Air squats

500M walk (weighted)

30 Box step ups

40 Air squats

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

8:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

"Dustbringer" (AMRAP - Rounds)

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 14/11 Cal Bike + 16 Renegade Rows

Station 3: 14/11 Cal Row or Ski + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: (Rx50/35, S 40/25)

Kettlebells: (Rx70/53, S 53/44)
Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.