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 Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm Ring Row s

10 Ring V-Out s

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

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Gymnastics Skill / Volume (8 Rounds for reps)

8:00 EMOM

3-5 Ring Muscle-Ups
Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

"Live Ammo" (3 Rounds for calories)

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calories

minute 4: Rest

Box: (Rx24/20, S 20/16″)

Score = Total Sum Calories
-

Goal: Complete Row or Ski 24/18 + Cals or Bike 18/13+ Cals

Primary Objective: Finish with a strong cal Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

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

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Movement Prep (6-8min)

3 Sets: For Quality

20/20 Line Hops (Forward and Back + Lateral)

10 Bootstrap Squats

10 Alternating Step-Ups

10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads

10 Dumbbell Goblet Squats @ Warm-Up Loads

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Specific Prep (5-7min)

2 Lateral Shuttle Runs

6/6 Dumbbell Snatch @ Warm-Up Loads

8 Alternating Goblet Step-Ups

8 Goblet Squats

2 Shuttle Runs

6/6 Dumbbell Snatch @ Workout Loads

8 Alternating Goblet Step-Ups

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Bring Barbells to the Rack and Start Loading towards a 5RM

Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM)

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

Ron (AMRAP - Rounds and Reps)

15:00 AMRAP

8 Shuttle Runs

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

Shuttle Run = 25ft Out and Back

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

Box: (Rx24/20, S 20/16″)

Score = Rounds + Reps
Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General + Specific Movement Prep (10-15minutes)

3:00 Cardio Choice

—

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)

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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 - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog

Wall ball relays - over/under

left/right

Power Clean (Go over Ground to overhead with bb or db)

Partner AMRAP (No Measure)

Split work w/ your partner:

40 jumprope

4 wall walks or wall walk variation

(inchworm w/ push up or box walk)

40 wall ball

40 cals on machine

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)
--

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.