13 & 15/05/25 Newstart

Tuesday

Warm-Up Flow

General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope 

10 Alternating Box Step-Ups

8-10 Elevated Push-Ups @ 21x1 Tempo

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

Specific Prep / Primer (8-10 minutes)

5 Burpees 

5 Box Jump Overs 

40-50 Single Unders 

5 Push-Ups or Modification

3 Burpee Box Jump Overs 

40-50 Single Unders 

– 

Warm-Up to working loads on Bench Press and Kettlebell Carries

Strength Superset

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 30m Dual Kettlebell Front Rack + 30m Farmers Carry

Minute 3: Rest

Bench Press @ 70-75% Across

Kettlebells @ 2 x 24/16kg

Workout of the Day

"I'm Not Even Mad!"

For Time

2-4-6-8-10

Burpee Box Step-Ups

50 Single Unders

10/8 Elevated Push-Ups (On Box)

Box Height: 24/20in

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00

Stimulus: Upper Body Density / Interference

RPE: 7/10

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

Warm-Up Flow

Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position 

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (4-6 min)  

2 Sets: 

15 Banded Good Mornings 

5 Piked Push-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

5 Barbell Sumo Deadlifts

5 Barbell Upright Rows 

5 Sumo Deadlift High Pulls

Specific Prep (6-8 minutes)

With an Empty Bar, focusing on positions

8 Barbell Deadlifts (Traditional Stance and Grip) 

8 Bar Strict Press 

- Add Loads -

5 Barbell Deadlifts (Focus on Set-Up from the floor) 

5 Barbell Strict Press with light loads

- Build to working percentages over 3-5 min

Strength Superset

10:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Strict Press

Deadlift @ 65-70% Across

Strict Press: 65-70% Across

Workout of the Day

"So Much Fun, It Should Be Illegal!"

8:00 AMRAP

4 Dual Dumbbell Tall Kneeling Strict Press

8 Kettlebell Sumo Deadlift High Pull

Barbell: 20/12kg

Goal: 6+ rounds

Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout

Secondary Objective: Unbroken Movements

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

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