06 & 08/01/26 Newstart

Tuesday

Warm-Up Flow

General Prep

2:00 Cardio Choice

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10 Bootstrap Squats

10 Cossack Squats

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bar Kip Swings

8 Ring Rows or 4/4 Single Arm Ring Rows

-

15 Air Squats

5 No Jump Burpees

10 Alternating Box Step-Ups + 5 Box Jumps

8 Bar Kip Swings, Building Strong Kip

4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows

Specific Prep

6 Tall Muscle Cleans

:20 Behind The Neck Elbow Punch Throughs

6 Front Squats

4 Burpee Box Jump Overs

4 Kipping Pull-Ups or Ring Rows

-

6 Front Squats @ Working Loads

4 Burpee Box Jump Overs

-

Then Get into deeper dive in Pull-Up Work

Gymnastics Skill Progression

Skill Progressions : Pull-Ups

Spend 10-15 minutes Practicing Drills and Progressions

“Rudolph”

For Reps:

16:00 AMRAP

30 Front Squats

20 Burpee Box Step-Ups

30 Ring Rows

Barbell: 20/15kg

Box Height: 24/20in

Score = Total Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 150-220 reps

Stimulus: High-volume chipper with muscular fatigue management, pulling stamina, and leg endurance

RPE: 9/10

Primary Objective: Bar Muscle-Up / Pull-Up Management

Secondary Objective: Front Squat and Burpee Box Jump Over Consistency

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Thursday

Warm-Up Flow

General to Specific Flow

400m Run

-

8 Scapular Pull-Ups

8 Scapular Push-Ups

8 Tempo Air Squats 2220 Tempo

:30 Jump Rope Practice

-

8 Ring Rows

8 Elevated Push-Ups

8 Tempo Push-Ups 2121 Tempo

20 Double Unders or 40 Single Unders

-

4 Strict Pull-Ups

6 Push-Ups

8 Air Squats

16 Double Unders or 32 Single Unders

“Comet”

For Time:

12 Rounds

4 Jumping Pull-Ups

8 Elevated Push Ups

12 Air Squats

48 Single Unders

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 18–26 minutes

Time Cap: 30 minutes

Time Domain: Mid-range endurance workout  with repeatable round times

Stimulus: Classic bodyweight conditioning with strict pulling + pushing stamina and aerobic rope cycling

RPE: 8/10

Primary Objective: Maintain consistent round pacing without early fall-off

Secondary Objective: Keep strict pull-ups in quick, controlled sets throughout

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