11 & 13/02/25 Newstart

Tuesday

General Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Specific Skill Work: (8-10 minutes)

Pull-Up Progression

Specific Warm-Up (6-8 minutes)

2-3 Sets

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest 

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

"Charizard"

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Burpee Jumping Pull-Ups

6 Alternating Dumbbell Hang Snatch

9 Elevated Push-Ups

Station 2:

6 Knees to Chest

9 Push Press

9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg

Dumbbell: 15/10kg

Barbell: 20/15kg

Goals / Stimulus / Objectives

Goal: 2-3 Rounds / 5:00 AMRAP

Stimulus: Upper Body / Gymnastics Density

RPE: 8/10 

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Thursday

General  (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes) 

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Workout Primer: (2-4 minutes)

100m Run

5 Burpees 

• Rest 30 seconds - 

9/7 Calorie Row 

2 Wall Walks

"Raticate"

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

10 Burpees

Station 2:

15/12 Calorie Row

3 Wall Walks to 30’’ Off the Wall

"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 - 2:15 / Set

RPE: 9/10

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