03 & 05/06/25 Newstart

Tuesday

Warm-Up Flow

General Prep:

2 Sets: For Quality

300/250m Row / 200m Run

5 Inchworm Push-Ups

5/5 World's Greatest Stretch

15 Air Squats

Primer @ 80-85% of Race Pace

300/250m Row

10 Burpees

200m Run

Workout of the Day

"Grand Theft Auto"

3 Rounds For Time

400m Row

15 Burpees

300m Run

Goal: 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

Core Finisher

7:00 AMRAP

2-4-6-8...

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks 

Hollow Hold (Seconds)

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Thursday

Warm-Up Flow

Body Heat + Mobility

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Specific Barbell Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

--

Add Light Loads

-

Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

--

Build to 60%

Secondary Warm-Up After the Snatch

Adjust to working loads on the barbell. 

- 

8 Scapular Pull-Ups

8 Bar Kip Swings 

6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups 

6 Overhead Squats @ working loads 

– 

Final Transition into the Workout

Weightlifting

Every 90 seconds x 10 Sets

Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch

Starting @ 60% of the limiter for the day.

Workout of the Day

“Excellent!”

For Time

7:00 AMRAP

3-6-9-12-15....

Front Squat

Jumping Pull-Ups

Barbell: 20/15kg

Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond

Stimulus: Powerful Couplet / Complementary Movements

RPE: 9/10

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations