07 & 09/04/26 Newstart
- Aaron Marcelino
- 12 minutes ago
- 3 min read
Tuesday
Warm-Up Flow
General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
:20 Hollow Body Hold
:20 Arch Hold
1:00 Jump Rope (moving from singles into practicing doubles)
Specific Gymnastics Prep
4-6 Reps Each:
Kipping Swings (hollow to arch)
Elevator Kip Swing, progressing to chin over bar
Kipping Chest to Bar Pull-Up
Progress athletes through the skill ladder based on their level. Athletes should arrive at the skill session with modifications and an understanding of ability and scale for the day.
Gymnastics Isolated Progression / Skill Touches
Chest to Bar Pull-Ups
Every :30 x 12 Sets
5 Chest to Bar Pull-Ups
Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.
Level 3 (Strength Variation): 5/4 Strict Pull-Ups
Level 2: 5 Pull-Ups (Kipping or Butterfly)
Level 1: 3-4 Banded Strict Pull-Ups or 5 Ring Rows
Masters 55+: 4/3 Strict Pull-Ups
Competitor: 7 Chest to Bar Pull-Ups
Specific Barbell Primer / After Gymnastics Skill Session
3 Controlled Sets: Building to working loads and dialing in dubs.
5 Hang Power Cleans
10 Abmat Sit-Ups
15 Double Unders or 25 Single Unders
Conditioning
"Fuse"
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Single Unders
Barbell: 30/20kg
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 4–5+ rounds (reaching the 40–50 DU round) |
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Aerobic Capacity
Primary Objective: Manage the barbell across all 13 minutes. Hang power cleans should be quick sets — 2 sets max early, pushing toward unbroken as the DU count grows and rest becomes harder to justify.
Secondary Objective: Stay composed on the rope. The double under ladder is the variable that changes every round — athletes who stay efficient and calm on the rope will keep their transitions tight and protect their barbell cycling.
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 Warm-Up
1-2 Sets
1:00 Cardio Choice (Ideally Bike)
5/5 Kettlebell Halo
8/8 Single Leg Kettlebell Romanian Deadlift
4/4 Pendulum Lunges
Specific Barbell Prep / Empty to Light Barbell
8-10 Empty Barbell Bench Press
Then build to working load and complete:
5 Reps @ 50% of 1RM
3 Reps @ 60% of 1RM
2 Reps @ 65% of 1RM
Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up
Strength
Bench Press
Every 3:00 x 3 Sets
Set 1: 9 Reps @ 65%
Set 2: 7 Reps @ 72.5%
Set 3: 5 Reps @ 80%
% of 1RM (Predicted or Tested)
Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.
Specific Primer / After Bench Press
9/7 Calorie Echo Bike
3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)
7.5m Goblet Walking Lunge @ Warm-Up Load
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9/7 Calorie Echo Bike
3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat
7.5m Goblet Walking Lunge @ Working Load
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9/7 Calorie Echo Bike
3-5 Strict Handstand Push-Ups or Modification for the Workout
7.5m Goblet Walking Lunge @ Working Load
Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."
Conditioning
"Iron Mile"
For Time:
4 Sets
12/9 Calorie Echo Bike
8 Dumbbell Strict Press
15m Goblet Walking Lunge
Rest 1:00 between sets
Dumbbells: 2 x 12.5/7.5kg
Focus on vertical torso and full lockout on press
Goblet Lunge: 1 x 12.5/7.5kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest
Time Cap: 17:00
RPE: 8–8.5/10
Stimulus: Gymnastics Strength / Aerobic Capacity
Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.
Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.
Mobility
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
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