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

5 minutes Toes to Bar Skill Work

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Specific Barbell Prep

5 High Hang Muscle Clean

3 Front Squats

3 Back Squats

-

3 Tall Squat Cleans

3 Back Squats

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3 Hang Squat Cleans

3 Back Squats

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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

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Thursday

Warm-Up Flow

:30 Cardio Choice

8 Bend and Bows

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

:30 Cardio Choice

:15/:15 Scorpion Stretch Hold

2 Sets

:30 Cardio Choice (Alternate Machines)

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

:15/:15 Single Arm Kettlebell Overhead Hold

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

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