08 & 10/04/25 Newstart

Tuesday

Warm-Up: (8 minutes)

8:00 EMOM

Minute 1: Cardio Choice

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press

Specific Barbell Prep (6-8 minutes)

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery

+

3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery

– 

3 Sets, Building to 70% 

1 Power Clean + 1 Squat Clean + 1 Split Jerk

Clean and Jerk Complex

Every 2:00 minutes x 6 Sets

Power Clean + Squat Clean + Split Jerk

Specific Prep for Workout (8-10 minutes)

Break down loads from Clean and Jerk Complex

Practice 2 sets of 5 reps TnG Push Jerk or Push Press building to working loads

– 

Practice Burpee Box Jumps, finding cadence and rhythm. 

Perform 2 sets of 3-5 quick cadence reps

Spend 4-6 minutes on Bar Muscle-Up Progression *take 1-2 and focus on those

–

Then 1 x through sequence

1-2 Ring Row

3 Shoulder to Overhead 

2 Burpee Box Jump Overs

"High Flying Robin"

For Time

21-15-9

Ring Rows

9-7-5

Shoulder to Overhead

Burpee Box Step-Ups

Barbell: 30/20kg

Box Height: 24/20in

Score = Time

Goal: 7-11 minutes 

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs. 

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

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

Thursday

General /Specific Movement Prep (8-10 minutes)

400m Run

–

2 Sets: For Quality

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

6-8 Bar Kip Swings

10 second Tuck L-Hang

1 Wall Walk with 20 second Nose to Wall Hold

– 

Spend 5 minutes on Toe to Bar Technique and Variations

–

Specific Workout Primer and Prep (3-5 minutes)

200m Run

8 Single Dumbbell Step-Overs

4-6 Toe to Bar (Or Variation thereof) 

1-2 Wall Walk

"The Walk of the Penguin"

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Kipping Knees to Chest/Leg Raises

4 Wall Walks

Dumbbell: 15/12kg

Box Height: 24/20in

Goal: 24-30 minutes

Time Cap: 32 minutes

Primary Objective: Consistent pacing round to round

Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.

Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.

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