24 & 26/03/26 Newstart

Tuesday

Warm-Up Flow

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Scapular Pull-Ups

5/5 Single Arm Ring Row

:20 Hollow Body Hold

:20 Arch Hold

1:00 Jump Rope (moving from singles into practicing doubles)

Specific Gymnastics Prep

4-6 Reps Each:

Kipping Swings (hollow to arch)

Elevator Kip Swing, progressing to chin over bar

Kipping Chest to Bar Pull-Up

Progress athletes through the skill ladder based on their level. Athletes should arrive at the skill session with modifications and an understanding of ability and scale for the day.

Gymnastics Isolated Progression / Skill Touches

Chest to Bar Pull-Ups

Every :30 x 12 Sets

5 Chest to Bar Pull-Ups

Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.

Level 3 (Strength Variation): 5/4 Strict Pull-Ups

Level 2: 5 Pull-Ups (Kipping or Butterfly)

Level 1: 3-4 Banded Strict Pull-Ups or 5 Ring Rows

Masters 55+: 4/3 Strict Pull-Ups

RX+: 7 Chest to Bar Pull-Ups

Specific Barbell Primer / After Gymnastics Skill Session

3 Controlled Sets: Building to working loads and dialing in dubs.

5 Hang Power Cleans

10 Abmat Sit-Ups

15 Double Unders or 25 Single Unders

Working loads confirmed. Use this to dial in the hang position, turnover mechanics, and rope rhythm before the clock starts on "Fuse."

Conditioning

"Fuse"

13:00 AMRAP

10 Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50… Single Unders

Barbell: 30/20kg

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4–5+ rounds (reaching the 40–50 DU round) |

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Aerobic Capacity

Primary Objective: Manage the barbell across all 13 minutes. Hang power cleans should be quick sets — 2 sets max early, pushing toward unbroken as the DU count grows and rest becomes harder to justify.

Secondary Objective: Stay composed on the rope. The double under ladder is the variable that changes every round — athletes who stay efficient and calm on the rope will keep their transitions tight and protect their barbell cycling.

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Thursday

Warm-Up Flow

General Warm-Up

1-2 Sets

1:00 Cardio Choice (Ideally Bike)

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

4/4 Pendulum Lunges

Specific Barbell Prep / Empty to Light Barbell

8-10 Empty Barbell Bench Press

Then build to working load and complete:

5 Reps @ 50% of 1RM

3 Reps @ 60% of 1RM

2 Reps @ 65% of 1RM

Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up

Strength

Bench Press

Every 3:00 x 3 Sets

Set 1: 9 Reps @ 65%

Set 2: 7 Reps @ 72.5%

Set 3: 5 Reps @ 80%

% of 1RM (Predicted or Tested)

Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.

Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.

Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.

Specific Primer / After Bench Press

9/7 Calorie Echo Bike

3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)

7.5m Goblet Walking Lunge @ Warm-Up Load

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9/7 Calorie Echo Bike

3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat

7.5m Goblet Walking Lunge @ Working Load

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9/7 Calorie Echo Bike

3-5 Strict Handstand Push-Ups or Modification for the Workout

7.5m Goblet Walking Lunge @ Working Load

Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."

Conditioning

"Iron Mile"

For Time:

5 Sets

12/9 Calorie Echo Bike

8 Dumbbell Strict Press

15m Goblet Walking Lunge

Rest 1:00 between sets

Dumbbells: 2 x 12.5/7.5kg

Focus on vertical torso and full lockout on press

Goblet Lunge: 1 x 12/8kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest

Time Cap: 17:00

RPE: 8–8.5/10

Stimulus: Gymnastics Strength / Aerobic Capacity

Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.

Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.

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