Workout of the day

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 - 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)

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 - 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

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General Prep: (6-8 min)

400m Run

–

2 Sets:

1 Wall Walk + :10-15 Nose to Wall Handstand Hold

10 Hollow Rocks

10 Supermans

8 Barbell Upright Rows

8 Bradford Press with Lockout

Specific Prep: (10-12 min)

8 Bar Kip Swings

8 Strict Knee Raises

4 Barbell Strict Press

4 Barbell Push Press

4 Barbell Push Jerk

–

Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar

Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.

–

200m Run

8 Toe to Bar

5 Shoulder to Overhead at Working Loads

–

Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.

Shoulder Press (Strict Press
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)

--

% is Based on 1RM Strict Press

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: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

- Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press

-Landmine Press

"The Jedi Trials" (4 Rounds for time)

For Time

Every 5:00 x 4 Sets

400m Run (A: 27/22 Cal Bike)

21 Toes to Bar

12 Shoulder to Overhead

Barbell Load: (Rx155/105, S 125/85)

Score: Slowest Round
--

"The Jedi Trials" is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.

Goal : 3:30-4:00 / Round

Stimulus : Lactate threshold, aerobic power, and midline stamina

RPE : 8.5/10

Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

Primary Objective : Consistent pacing round to round

Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest

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