01 & 03/04/25 Newstart

Aaron Marcelino
Mar 29, 2025
2 min read

Tuesday

General Warm-Up

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

Gymnastics Skills

15 minute Handstand Walk Skill Session

Workout Primer

2 Rounds

3-5 Toe to Bar or Movement Modification

5m Handstand Walk or 1 Wall Walk

"A Working Man"

3 Rounds for Time

25 Kipping Knee Raises

3 Wall Walks

Score = Time

Goal Time Domain: 7-11 minutes Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Core / Bodybuilding Finisher

3 Sets: For Quality and Volume

- Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

- Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs

Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups

*For those strong at push-ups add a deficit or load on your back

This can also be done with a weight vest

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

Thursday

Warm-Up (8-10 minutes)

400m Run

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch

–

2 Sets: For Quality

6/6 Single Arm Ring Rows with Rotation

10 Deep Lunge Mountain Climbers

6 No Jump Burpees

6 Jumping Pull-Ups

Gymnastics Skill Work

10 minutes on Rope Climb Progression

"The Transporter"

20 minute AMRAP

150m Run

2 Rope Pull to Stands

4-8-12 Burpee Jumping Pull-Ups

300m Run

2 Rope Pull to Stands

16-20-Max Burpee Jumping Pull-Ups

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups200m Run + 1 Rope Climb + 10 Burpee Pull-Ups200m Run + 1 Rope Climb + 15 Burpee Pull-Ups400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups + 400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps

Goal: Get into the Max Rep Round of Burpee Pull-Ups(5 Rounds + 2 Rope Climbs + 1+ Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.

Stimulus: Aerobic

RPE: 7/10

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.

Strength Finisher

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: 22.5/15kg