21 & 23/10/25 Newstart

Tuesday

Warm-Up Flow

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

8 Medball Deadlifts + 8 Medball Front Squats

10 Medball Straight Leg Sit-Ups

10 Deep Squat Thoracic Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-60%

3 Back Squats @ 60-65%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Back Squat

8 Bar Kip Swings

4 Strict Knee Raises

8 Wall Balls

4 Kipping Knees to Chest

4-6 Kipping Toes to Target, building towards bar or ideal height for the workout

Strength

Back Squat

Take 15:00 minutes

Establish a 3RM Back Squat

Conditioning

“Basket Case”

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Alternating Toes to Bar

Wall Ball: 9/6kg, 10/9ft

Score: Total Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 100–125+ Wall Balls by the end of 10 minutes.

Stimulus: Muscular endurance and midline fatigue management with interference.

RPE: 8.5/10

Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.

Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.

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

Thursday

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

-

2 Sets

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

-

2 Sets: For Quality

8 Bradform Press with Lockout

4 No Jump Burpees

4 Jump Pull-Ups with Controlled eccentric

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-60%

-

Then load to a good starting weight at around 60% on the bar

Benchmark Testing

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 - 13:00

-1:00 AMRAP Strict Pull-Ups

13:00 - 15:00 Rest

Part C) 15:00 - 20:00

For Time:

50 Burpees to Bumper Plate 20kg

*Must reach full hip extension on Weight Plate

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal:

- Push Press: Find a true 3RM at 95%+ of your 1RM

- Pull-Ups: Complete 5+ unbroken strict pull-ups

- Burpees: Complete the 50 Burpees in under 4:00 .

Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.

RPE: 9/10

Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.

Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose