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11 & 13/11/25 Newstart

Tuesday

Warm-Up Flow

2 Sets: For Quality

200m Run

10 Air Squats

10 Alternating Cossack Squats

:15 Dead Hang + :15 Active Hang

4-6 Strict Knee Raises


-

Specific Barbell Prep

5 High Hang Muscle Clean

3 Front Squats

3 Back Squats

-

3 Tall Squat Cleans

3 Back Squats

-

3 Hang Squat Cleans

3 Back Squats

-

Then Build to Working Loads on the Barbell


Primer

200m Run

3 Hang Squat Cleans

5 Toes to Bar

3 Back Squats


*Barbell @ Working Loads


Conditioning

“Something’s Gotta Give”


For Time

400m Run

30 Hang Squat Cleans

400m Run

30 Toes to Bar

400m Run

30 Back Squats

400m Run


Barbell: 50/35kg

Score = Time


Objectives, Stimulus, Workout Strategy and Movement Modifications:


Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 8/10 — Sustainable grind. The intensity should feel uncomfortable but manageable, with pacing that allows athletes to keep moving throughout the entire piece without long breaks.


Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.

Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.


Mobility

PRVN Mobility #2

1:00 Updog Pose


Thursday

Warm-Up Flow

:30 Cardio Choice

:30 Cardio Choice


2 Sets

:30 Cardio Choice (Alternate Machines)

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing


Primer

5/4 Row

6 American Kettlebell Swings

5/4 Echo

7.5/7.5m Single Arm Overhead Carry


Conditioning

“Redrum”


Every 3:00 x 10 Sets

8/6 Cal Row

8 American Kettlebell Swings

8/6 Cal Echo Bike

15/15m Single Arm Overhead Carry


Kettlebell: 20/12kg


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.


Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.


RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.


Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.

Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements


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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