16 & 18/09/25 Newstart
- Aaron Marcelino
- Sep 13, 2025
- 2 min read
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)
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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/:30 Single Leg Glute Bridge Hold
General Prep
2 Sets: For Quality
8/6 Calorie Echo Bike
8/8 Single Leg Romaning Deadlift
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 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch

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