17 & 19/03/26 Newstart
- Aaron Marcelino
- Mar 14
- 2 min read
Tuesday
Warm-Up Flow
General Warm-Up
1-2 Sets
1:00 Cardio of Choice
:15/:15 Banded Front Rack Stretch
1:00 Jump Rope (moving from singles to practicing and touching on doubles)
Specific Barbell Prep / Empty to Light Barbell
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Clean Pull
- Clean High Pull
- Muscle Clean
Then
3-4 Reps @ Each Position
- Tall Power Clean
- Hang Power Clean
- Low Hang Power Clean
Weightlifting
Power Clean
Take 12:00 to Establish
5RM Power Clean
Level 3 and Comp: TnG
Level 2 and Masters: Quick Singles
Level 1:
Every 2:00 x 6 Sets
5 Hang Power Clean, Choice on Loads
Specific Primer after the Weightlifting Portion
1-2 Controlled Sets:
5 Deadlifts
10 Wall Balls
25 Double Unders
Conditioning
"Dead Weight"
For Time:
Every 3:00 x 5 Sets
10 Deadlifts
20 Wall Balls
75 Single Unders
Wall Ball: 6/4kg to 10/9ft
Deadlift: 60/45kg
Score = Sum Total Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round
RPE: 8.5/10
Stimulus: Barbell Conditioning / Lactate Threshold
Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.
Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.
Mobility
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Thursday
Warm-Up Flow
General Prep
2 Sets: For Quality
1:00 Row
:15 Wall Lean March + :15 Wall Lean Sprint
10 Knee Hug + Lunge and Twist
8 Alt Box Step-Ups
6/6 Dynamic Lateral Lunge
Specific Prep
200/150m Row
3 Burpees
3 Box Jumps
3 Burpee Box Jumps
2 Shuttle Runs
-
200/150m Row
3 Burpee Box Jumps
2 Shuttle Runs
Conditioning
"Ground & Pound"
For Time:
5 Sets:
350/250m Row
10 Burpee Box Step-Ups
6 Shuttle Runs
Box: 20in
Shuttle Run: 7.5/7.5m
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 3:00–4:00 per set / Total Time 20:00–25:00
RPE: 8/10
Stimulus: Aerobic Capacity / Lactate Threshold / Conditioning
Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.
Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.
Mobility
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
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