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22 & 24/04/25 Newstart

Tuesday


Warm-Up Flow


Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike 

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

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 


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)


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


Mobility


PRVN Recovery #5


 
 
 

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