14 & 16/10/25 Newstart

Tuesday

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

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12 Alternating Box Step-Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

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2 Sets: For Quality

8 Bradform Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

4 Box Jumps (Step-Down)

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Push Press @ 65-70%

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Then Load to Working Weights on the Bar

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Workout Primer after Push Press

Adjust to working loads for Shoulder to Overhead

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1 Wall Walks

2 Burpee Box Jumps @ Warm-Up Height

3 Shoulder to Overhead @ Working Loads

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2 Wall Walks

4 Burpee Box Jumps @ Working Height

2 Shoulder to Overhead @ Working Loads

Strength

Push Press

Every 1:30 x 6 sets

3 Reps @ 75%

Conditioning

“Push the Line”

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: 24/20in

Barbell: 50/35kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5-7 Rounds

Score: Rounds + Reps

Stimulus: Upper-Body Stamina / Explosive Power

RPE: 8–9/10

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Thursday

Warm-Up Flow

General Prep:

2 Sets: For Quality

200m Run or 15/11 Calorie Echo Bike

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

10 Alternating V-Ups

Specific Prep:

Plan on Bar Muscle-Up Progressions as the final touches prior to the workout

Gymnastics Skills

Skill Progressions : Bar Muscle-Ups

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

Conditioning

“Bar Chase”

Every 6:00 x 6 Sets

15 AB Mat Sit-Ups

200m Run

15/11 Calorie Echo Bike

200m Run

5 Burpee + 5 Pull-Ups

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval

Score: Slowest Set

Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue

RPE: 8/10

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD's and Bar Muscle-Ups Unbroken

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