20 & 22/01/26 Newstart

Tuesday

Warm-Up Flow

General Prep

2 Sets:

200m Run or 1:00 Bike

10 Cossack Squats

6 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

6/6 Single Arm Ring Row

Specific Loading for the Single KB Front Rack Lunge

-

Perform 2 Sets x 3-5 Walking Steps on Each Side building to load

Spend 10 minutes with Prep and Primers for Pull Ups

Pull Up Practice

Aerobic / High Skill Gymnastics Conditioning

"Parallel Paths"

For Time

Every 8:00 x 4 Sets

400m Run

15m Walking Lunges

20/14 Calorie Echo Bike

10 Ring Rows

10 Push-Ups

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5:45-6:45/set

Time Cap: 8:00/Set

Stimulus: Aerobic repeatability with unilateral leg loading and high-skill upper-body gymnastics

RPE: 8/10

Primary Objective: Maintain consistent set times across all four intervals

Secondary Objective: Execute high-quality gymnastics without excessive breakdown late

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 and Flow

2 Sets: For Quality

6 Inchworm to Hollow

8 Alternating Scorpions (Slow and Deliberate)

6 Up Dog to Down Dog + Calf Gas Pedals

4 Pike Push-Ups + 4 Push-Ups

Specific Prep (Barbell at the Rack)

3-4 Sets

2 Pause Dip and Drive

+

3 Push Press

*Build to starting loads on Push Press

Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.

Strength

Push Press

Every 2:30 x 4 Sets

Set 1: 10 Reps @ 65%

Set 2: 8 Reps @ 70%

Set 3: 6 Reps @ 75%

Set 4: 6 Reps @ 75%

% is Based on 1RM Push Press

Specific Prep and Primer after Push Press

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk + Wall Facing Handstand Push-Ups

5 Dumbbell Bench Press

2-3 Shuttle Runs

Build to working loads over 2 sets on the dumbbell bench. This little primer and prep flow should only take 5-7

Conditioning

"Identity Drift"

10:00 AMRAP

1-2-3-4-5... Wall Walks

10 Dumbbell Bench Press

5 Shuttle Runs

Dumbbells: 2 x 12.5/7.5kg

Wall Walk: 30in From Wall

Shuttle Run: 7.5/7.5m

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4-5+ rounds

Stimulus: Shoulder endurance, upper-body pressing stamina, and cyclical pacing under increasing gymnastics demand

Workout RPE: 8/10

Primary Objective: Manage wall walk complex volume growth without stalling out

Secondary Objective: Keep dumbbell bench sets unbroken throughout

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch