06 & 08/05/25 Newstart

Tuesday

Warm-Up Flow

General Prep: (6-8 min)

400m Run

— 

20 Line Hops (Forward and Back) 

20 Line Hops (Lateral) 

:30 Down Dog Calf Gas Pedals

20 Glute Bridges 

:20/:20 Single Leg Glute Bridge Hold

Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

– 

Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

– 

1 Mini Round

250m Row 

200m Run 

10/8 Cal Bike @ Hard Pace

Workout of the Day

"The Philosophers Journey"

For Max Calories

4 Sets:

5:00 AMRAP

400/350m Row 

300m Run

- Max Calorie *Bike

- Rest 2:30 b/t sets -

Bike can be any bike

Goal: 15/11+ calories each set (Echo) , 18/14+ calories each set (Bike Erg) , 16/12+ calories each set (Assault)

Primary Objective: Maintain calories within ± 2 across all four sets

Secondary Objective: Increase row/run pace slightly each set without sacrificing bike output

Stimulus: Muscular stamina, aerobic capacity, sprint endurance

RPE: 9/10

Focus: Quick transitions, sustainable sprint effort, and strong mental push in later rounds

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 Childs Pose

Thursday

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold 

:15 Bottom of Ring Dip Hold

8 Muscle-Up Row Transitions

Specific Prep 

Pull Up Progression (Coaches Notes) *can go through this before the Snatch EMOM or After when you plan to go through a primer for “Amanda” 

– 

Build Loads over 3-4 Sets 

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

– 

Then adjusting to starting weight on the power

Weightlifting

10:00 EMOM

1 Snatch @ 80%+

Workout of the Day

"Amanda"

For Time:

12-9-7 

Ring Rows

Ring Push-Ups

Hang Power Snatch

Load: 20/15kg

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus: High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus: Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch