24 & 26/06/25 Newstart
- Aaron Marcelino
- Jun 21, 2025
- 2 min read
Tuesday
Warm-Up Flow
General Prep:
3 Sets: For Quality
:30 Jump Rope
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
:15 Dead-Hang + :15 Active Hang
10 Ring Rows
Gymnastics Strength Test
Weighted Pull-Ups
Every 2:00 x 5 Sets
3 Reps for Max Load
Level 2:
5-7 Banded Strict Pull-Ups @ 31x1 Tempo
Level 1:
3 Eccentric Pull-Ups with Slow Negative
Workout of the Day
"Trinity"
Every 3:00 x 5 Sets
70 Single Unders
15 Dumbbell Bench Press
8 Burpee Jumping Pull-Ups
Dumbbells: 2 x 12.5/7.5kg
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Thursday
Warm-Up Flow
Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility:
:30/:30 Banded Hip Distraction
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats
Strength
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat
Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day
Stimulus: Absolute Strength Development and Test
Workout of the Day
"Walking on the Walls"
3 Wall Walks
12 Wall Balls
16 Box Step-Ups
24 Wall Balls
16 Box Step-Ups
12 Wall Balls
3 Wall Walks
Wall Ball: 6/4kg
Box Height 24/20'
*(Re-Test from 6-13-2024)
Goal: 4-7 minutes
Time Cap: 10 minutes
Stimulus: Shoulder / Quad Interference and Muscular Stamina
RPE: 8.5/10
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
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