04 & 06/03/25 Newstart

Tuesday

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

:30 - :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 Scapular Pull-Ups 

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

– 

Take Barbells to the Rack and Begin Back Squat

Strength

Back Squat

Take 12 minutes to Establish a 10 Rep Max

"Doomsday"

For Time:

20-16-12-8

Jumping Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*12/9 Calorie Echo Bike to Start Each Round

Dumbbell: 12.5/7.5kg

Box: 24in/20in

*Sub for Echo Bike: 15/12 Cal Bike Erg or 13/10 Cal Assault Bike

Goal: 11:00-15:00

Time Cap: 18:00 

RPE: 8/10

Stimulus: Grip and Quad Stamina

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Thursday

General /Specific Movement Prep (3-5 minutes)

2 Sets: For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

4 Hang Power Cleans

– 

Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)

3 Pause Power Clean

3 Slow Pull Power Clean

3 Power Clean

– 

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

"Singularity"

40:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: 2 Wall Walks to 20’’

minute 3: 4 Shuttle Run

minute 4: 3 Hang Power Cleans

Barbell: @ 75% of 1RM Power Clean

Goal: Each movement should be completed in 40-50 seconds, leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components. Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose