24 & 26/02/26 Newstart

Tuesday

Warm-Up Flow

General Prep and Flow

2 Sets:

1:00 Row / 1:00 Echo (Alt Sets)

6 Inchworm Push-Ups

5/5 World's Greatest Stretch

10 Deep Lunge Mountain Climbers

10 Kettlebell Deadlifts

Specific Prep

2 Sets

7/5 Calorie Echo

8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2)

3 x Ring Support Hold, Ring Dip Eccentric, Bottom of Ring Dip Hold (S1) / 5/4 Ring Dips (S2)

5 Burpees to Target

7/5 Calorie Row

Chipper Conditioning

“Falling Hard”

For Time:

40/30 Calorie Echo Bike

40 Russian Kettlebell Swings

30/22 Elevated Push-Ups

40/30 Calorie Row

30 Burpees

Kettlebell: 16/12kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 14–20 minutes

Time Cap: 25 minutes

Stimulus: Long chipper conditioning with progressive shoulder and pushing fatigue layered over cyclical engine work

Workout RPE: 8.5–9/10

Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout

Secondary Objective: Stay composed on ring dips and burpees to target without excessive rest or failed reps

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Thursday

Warm-Up Flow

General Prep

400m Run

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2 Sets

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

Specific Prep

2 Sets: For Quality

:15 Wall Lean March

30m Farmers Carry

:15 Wall Lean Spint

5 Box Jumps

100-200m Run

10 Abmat Sit-Ups

Conditioning

"Running From Commitment"

2 Rounds for Time

200m Run

100m Farmers Carry

400m Run

20 Box Step-Ups

200m Run

20 Abmat Sit-Ups

Box Height: 24/20in

Kettlebells: 2 x 16/8kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 16–20 minutes

Time Cap: 25:00

Stimulus: Aerobic running capacity layered with grip fatigue, leg stamina, and midline volume

RPE: 8–8.5/10

Primary Objective: Maintain consistent run pacing across all six efforts

Secondary Objective: Move efficiently through non-running work to protect aerobic output

Accessories / Core Finisher

3 Sets: For Quality

10/10 Split Stance Banded Paloff Press

:15 GHD Supine Hold or :30 Hollow Hold

:30/:30 Side Plank

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