05 & 07/08/25 Newstart

Tuesday

Warm-Up Flow

10:00 For Quality

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alternating Box Step-Ups

10 Air Squats

:15 Passive Hang + :15 Active Hang

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Then take 5:00 - 8:00 to go through specific work for the Front Squat and Build to Working Loads

Weightlifting

Front Squat

Every 2:30 x 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 4 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 85%

Set 5: 1 Rep @ 90%

Workout of the Day

“Second Wind”

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Step Overs

16 Goblet Reverse Lunges

24 Hanging Knee Raises

16 Goblet Reverse Lunges

Max Burpee Box Step Overs

Rest 3:00 b/t sets

Dumbbell: 15/12kg

Box Height: 24/20in

Stimulus and Objectives: 

Score = Total Reps completed in the 6:00 AMRAP

This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs

Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)

Stimulus: Leg Stamina and Midline Capacity

RPE: 9/10

Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.

Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Thursday

Warm-Up Flow

3 Sets: For Quality

200m Run / 1:00 Bike / 1:00 Row*

10 Knee Hug + Lunge and Twist

8/8 Inverted Hamstring Stretch

10 Standing Calf Raise with 2 sec Iso Hold at top

*Each Set Switch on either the bike, run, or row

Workout of the Day

"Only Diesel"

3 Sets: For Max Calories

3:00 AMRAP

300m Run

- Max Calorie Bike

- Rest 1:30 -

3:00 AMRAP

300m Run

- Max Calorie Row

- Rest 1:30 -

Score = Sum Total Calories

Stimulus and Objectives

Goals: 15-18 Calories on Echo for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.

Stimulus: Aerobic Power / Repeatable Intensity

RPE: 8.5/10

Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output

Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort

Core Finisher

"Escalating Durante Core"

8:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

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