21/01/25 Newstart

Warm-Up

3 Sets, For Quality 

200m Run 

4 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

6 Push Press

8 Abmat Sit-Ups 

– 

Into… 

2 Sets, Building to working loads for the day.

4 Hang Power Cleans

4 Burpees to Target

4 Shoulder to Overhead

8 Abmat Sit-Ups

Conditioning

“Demodog Duo”

Part A)

0:00- 15:00

3 Rounds

200m Run

12 Hang Power Cleans 

9 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

200m Run

12 Shoulder to Overhead

18 Abmat Sit-Ups

Barbell Load: 32/34kg

Score = Sum Total Time of Intervals

Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8: You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose