22 & 24/04/25 Newstart

Tuesday

Warm-Up Flow

Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike 

5/5 World’s Greatest Stretch 

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch 

1:00 Row or Bike

General and Specific Prep (5-7min)

Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar. 

– 

Then perform one mini-primer

200m Run

9/7 Calorie Row 

5 Burpee Box Jump Overs 

9/7 Calorie Bike

Muscular Stamina and Aerobic Conditioning

3 Sets: For Time

300m Run

18/14 Calorie Row

10 Burpee Box Step-Overs

18/13 Calorie Echo

300m Run

Rest 3:00 b/t sets 

Box: 24/20in

Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

• Maintain sustainable pacing on the runs and machines

• Keep burpee box jump overs smooth and controlled

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

Body Heat + Mobility (4-5 min)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.) 

:15 Dead Hang + :15 Active Hang 

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

2 Sets: For Quality 

40 Single Unders 

4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation) 

5 Barbell Strict Press + 5 Barbell Push Press (Empty) 

– 

1 Set

40 Single Unders 

4 Burpee Pull-Ups

4-6 Push Press @ Working Load

Gymnastics (12-15 minutes)

Pull-Up Progressions

Upper Body Density Triplet

"Make Me"

12:00 AMRAP

70 Single Unders 

10 Push Press 

5 Burpee Jumping Pull-Ups

Load: 20/15kg

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

RPE: 8.5/10

Accessory Work / Finisher

4 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

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