03 & 05/02/26 Newstart
- Aaron Marcelino
- Jan 31
- 3 min read
Tuesday
Warm-Up Flow
Bodyheat and Mobility
1:30 Cardio Choice
:15 Arm Back Slaps
:30 Down Dog Calf Gas Pedals into Toe Touches
General Prep
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups (Second Round Add Weight)
5 Ring Rows (Modified False Grip)
:10 Ring support hold
:03 Ring Dip Eccentric
:10 Bottom of Dip Hold
5 Ring Row
Specific Prep:
8-10 minutes
Work through each progression for the Pull-Ups and Pistols for the Day before going into the EMOM
Gymnastics
Pistol Progressions and Pull-Ups
8:00 EMOM
minute 1: *Pistol Progression
minute 2: *Pull-Up Progression
*Pistol Progressions
During This 8:00 EMOM, we are looking at 4 sets at each movement progression to target some playtime and practice today. We are not setting prescribed reps and movements, but rather setting up the time to practice for about 45 seconds at each movement and then moving to the next to allow progressions, skill practice time, and coaching.
Conditioning
"PRVN Skill"
14:00 AMRAP
60 Single Unders
30 Box Step-Overs
60 Single Unders
20 Push-Ups
60 Single Unders
10 Banded Pull-Ups
Box Height: 24/20in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 360-480 Reps (1.5-2 rounds)
Score: Reps
*There are 240 reps per round
Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand
Workout RPE: 8–8.5/10
Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements
Secondary Objective: Manage HSPU and RMU volume without stalling
Mobility
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Thursday
Warm-Up Flow
General Prep
2 Sets: For Quality
200m Run
6 Inchworm Push-Ups
:15 Hollow Hold
10 Alternating V-Ups
:15/:15 Suitcase Standing March
Specific Prep and Primer
1-2 Sets as Primer
4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups
10m High Knees
10m Butt Kicks
2 Shuttle Run Sprints
30m Farmers Carry @ working loads
1 Partial Wall Walk + 1 Full Wall Walk
Midline and Muscular Endurance Conditioning
"Lil’ Sebastian Forever"
6 Sets: (30:00 Running Clock)
3:30 AMRAP
:30 Abmat Sit-Ups
150m Run
50m Farmers Carry
- Max Effort Wall Walks in the Remaining Time
Rest 1:30 b/t sets
Score = Total Reps Completed across all sets
Farmers Carry @
Kettlebells: 2 x 20/12kg
Dumbbells: 2 x 20/15kg
Wall Walks: 30in From Wall
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set
Total 15+ Reps / Set for 90+ Reps
Time Domain: 30 minutes total (work + rest)
Stimulus: Interval conditioning with grip endurance, midline fatigue, and repeated shoulder loading
Workout RPE: 8/10
Primary Objective: Preserve shoulder capacity to accumulate wall walks every round
Secondary Objective: Move efficiently through the carry and run to protect scoring time
Mobility
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
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