16 & 18/09/25 Newstart

Tuesday

Warm-Up Flow

Mobility + Activation

400m Run

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:30/:30 Band-Assisted Lat Stretch

General + Specific Prep

8 Bar Kip Swings

8 Strict Knee Raises

8 V-Ups

16 Box Step-Overs (Unweighted)

-

2 Sets

:20 Wall Lean March

4 Kipping Knees to Chest

4 Alternating Toes to Target / Bar

4 Toes to Target / Toes to Bar / Alternating Toes to Bar

8 Single Dumbbell Box Step-Overs (Building to Working Loads)

Optional Primer:

200m Run

6 Toes to Bar

6 Single Dumbbell Step-Overs

Conditioning

"Raspberry Beret"

4 Rounds

600m Run

20 Kipping Knee Raises

20 Single Dumbbell Step-Overs

Dumbbell: 12.5/7.5kg

Box Height: 24/20in

Score: Time

Time Cap: 32:00

Goal Time: 22:00-28:00

Stimulus: Long aerobic conditioning / sustained pacing

RPE: 7–8/10

Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

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

Mobility Prep and Activation

1:00 Bike

:30/:30 Active Pigeon Stretch

:30 Extended Plank Reverse Bridge

:30/:30 Single Leg Glute Bridge Hold

General Prep

2 Sets: For Quality

8/6 Calorie Echo Bike

8/8 Single Leg Romaning Deadlift

12 Alternating Single Arm Kettlebell Swings

6 Inchworm to Hollow

6 Pike Push-Ups

Specific Barbell Prep and Build

On Both Deadlifts and Push Press

5 Reps @ Light to moderate load

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Then put 70% on the Bar

Strength

15:00 EMOM

Minute 1: Push Press

Minute 2: Deadlift

Minute 3: Rest

Deadlift and Push Press

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

Conditioning

"Little Red Corvette"

Every 3:00 x 3 Sets

15 Deadlifts

15/11 Calorie Echo Bike

Barbell Load: 50% of 1RM

Score: Total Sum Time

Time Domain: 2:00-2:20 / Set

Time Cap: 2:30 / Set

Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance

RPE: 9/10

Primary Objective: Complete each set in under 2:15

Secondary Objective: Maintain consistent pacing across all three intervals

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch