11 & 13/02/25 Newstart
- Aaron Marcelino
- Feb 8
- 2 min read
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
Specific Skill Work: (8-10 minutes)
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
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
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
Comments