17 & 19/06/25 Newstart

Tuesday

Warm-Up Flow

Mobility and Body Heat

500/450m Row

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:30 Down Dog Calf Gas Pedals

:30/:30 Scorpion Stretch

:30/:30 Samson Lunge Stretch

General Prep

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

Specific Gymnastics Progression

Pull-Up Class Progression

Workout of the Day

"Neo"

For Time:

Buy-In: 800/700m row

Directly Into...

5 Rounds

8 Burpee Jumping Pull-Ups 

18 Abmat Sit-Ups 

90 Single Unders 

Directly into..

Cash-Out: 400/350m Row

Goal: Complete between 15-18 minutes

Time Cap: 25min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10

Mobility

PRVN Yoga Flow

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

Thursday

Warm-Up Flow

General Prep

2 Sets: For Quality

12/9 Calorie Echo Bike / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

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Then get into progressions for the Handstand Walk

Gymnastics Skill Session

Handstand Walk Progression

- Handstand Shoulder Taps

- Handstand Walk along the Wall

- Handstand Walk to the Wall

- Partner Handstand Walks

Workout of the Day

“Agent Smith Protocol”

Every 8:00 x 4 Sets

15/11 Calorie Echo Bike

2 Wall Walks

300m Run

2 Wall Walks

100m Farmers Carry

Load: 16/8kg

Goal: Finish each round in 6:00–7:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

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