Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

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General + Specific Movement Prep (10-15minutes)

3:00 Cardio Choice

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2 Sets:

10 Bootstrap Squats

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

—

2 Sets: For Quality

1-2 Wall Walks + 10-15 second Nose to Wall Handstand Hold

5 Hang Muscle Snatch / Hang Power Snatch (Round 2)

10 Wall Ball Squats / 10 Wall Balls (Rounds 2)

–

Then Spend 5 minutes going over some different progressions to practice in the skill gymnastics piece

Gymnastics (8 Rounds for reps)

8:00 EMOM

- 10-20 second Handstand Hold

*Freestanding or Wall Supported
1 sec = 1 rep

"Big Rip" (Time)

For Time

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: (Rx 95/65, S 75/55)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
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Goal Time: 7-12 minutes depending on proficiency with cycling the barbell and wall ball efficiency.

Stimulus: This is a moderate to high-intensity sprint-style workout that challenges both leg endurance and grip fatigue .

RPE: 8/10

Primary Objective: Move through the wall balls efficiently and maintain good breathing to avoid excessive fatigue before hitting the barbell. Cycle the hang power snatches effectively, minimizing extra rest time.

Secondary Objective: Limit transition time between movements—quickly reset and go. Avoid excessive breakdown in sets—find a sustainable rep scheme without reaching failure.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

4 sets

8 Pendlay rows at (155/125) or 80-85%

10/10 DBs Renegade rows with a twist

12/12 DB Plank pull through

3 sets

8/8 DB Gorilla rows (50/35)

10 BB weighted bicep curls

3 sets

10 BB weighted reverse curls

10 DBs tempo hammer curls (3.1.3.1)

3 sets

10 BB weighted drag curls

10 DBs tempo bicep curls (3.1.3.1)

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Mobility Prep and Body Heat: (8-10 minutes)

400m Run

2:00 Bike

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

General + Specific Prep (Warm-Up Loads) / (8-10 minutes)

2 Sets: For Quality

10 Alternating Deep Lunge Mountain Climbers

10 Dual Dumbbell Deadlifts

8 Dual Dumbbell Hang Power Clean and Push Jerk

:20 second Wall Lean March / Sprint

"Solar Flare" (4 Rounds for calories)

For Max Calories with a Partner

4 Sets:

4:00 AMRAP

6 Dual Dumbbell Burpee

8 Dual Dumbbell Hang Clean and Jerk

200m Run

- Max Calories

- Rest 2:00 b/t sets-

Dumbbells: (Rx50/35, S 40/25)
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Workout Flow: Waterfall Format

Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes

Workout Breakdown:

Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.

Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.

Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.

Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.

Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.

After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.

This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog/wheel

Stretches:

updog/downdog

bird dog

thoracic rotation

scorpion

superman

hollow

v-up or alternating v-up

plank shoulder tap

Power Clean (5x2)

Friday Workout! (Time)

3 rounds

10 hang power cleans 35#/45#

10 hanging knee raises/pull to bar

Rest 2 min

2 rounds

10 hang power cleans 45#/65#

10 jumping pull-ups/ring rows

Rest 2 min

1 round

10 hang power cleans 55#/75#

10 pull-ups

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Mobility and Body Heat (4 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

2 Sets:

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall Muscle Cleans + 6 Barbell Front Squats

:15 second Passive Hang + :15 second Active Hang

8 Ring V-Outs

8 Ring Rows

"Blackhole" (Time)

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Chest to Bar Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Bar Muscle Ups

Box: (Rx24/20, S 20/16″)

Barbell: (Rx 95/65, S 75/55)

Score: Time
Goal: 18:30 - 25:00

Time Cap: 25 minute Time Cap

Primary Objective: Push the Early Rounds

Secondary Objective: Intelligent Bar Muscle Up Approach

Optional Accessories (Checkmark)

5 Sets: For Quality

12-16 GHD Sit-Ups

:16/:16 Second Side Star Plank

:16/:16 Second Copenhagen Plank

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10/10 DBs Gorilla rows

10/10 DBs Renegade rows with a twist

12/12 DB Plank pull through

4 sets

10 BB weighted bicep curls

10 DBs tempo bicep curls (3.1.3.1)

4 sets

10 BB weighted reverse curls

10 DBs tempo hammer curls (3.1.3.1)

3 sets

10 BB weighted drag curls

10/10 DB seated tempo preacher curls (3.1.3.1)