18 & 20/03/25 Newstart

Tuesday

Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

Gymnastics Skill Session (8-10 minutes)

Pull Up Skill Work and Progressions

"Mr. White"

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

12 Jumping Pull-Ups/Ring Rows

4 Partial Wall Walks

Goals:

• Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

• Secondary Objective: Maintain consistent output across all four rounds, avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

• Upper body fatigue accumulation, requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

• Effort should be aggressive but controlled, with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

Bodybuilding Finisher

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Thursday

General /Specific Movement Prep (6-8 minutes)

2 Sets: For Quality 

9/7 Calorie Bike

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks 

20 Glute Bridges

10 Air Squats @ 3311 Tempo

Specific Movement Prep (8-10 minutes)

10 second Easy Bike + 10 second Hard Effort

:30 second Single Under Practice

10 Alt-V Sit Ups

10 Wall Ball Squats

-Spend 3-4 minute Talking through GHD points of performance and specifics-

10 second Easy Bike + 10 second Hard Effort

:30 second Single Under Practice

6-8 Crunches

10 Wall Balls

"Tread Lightly"

30:00 EMOM

minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg

minute 2: 75 Single Unders

minute 3: 15 Abmat Sit-Ups

minute 4: 15 Wall Balls

minute 5: Rest

Wall Balls 6/4kg, 10/9ft

Stimulus: Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance.

• The workout will escalate in difficulty over time, with accumulated fatigue affecting later rounds.

RPE (Rate of Perceived Exertion): 6-7/10

• First 10 minutes: Feels manageable but requires focus on efficiency.

• Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.

Final 10 minutes: Mental grit to stay smooth and avoid falling behind.

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