25 & 27/02/25 Newstart
- Aaron Marcelino
- Feb 22, 2025
- 2 min read
Tuesday
General Warm-Up: (10 minutes)
10:00 EMOM
Minute 1: 45 second Bike
Minute 2: 7.5m Walking Inchworm to Hollow
Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows
Minute 4: 45 second Row
Minute 5: 30-40 second Wall Lean March
Specific Warm-Up: (8-10 minutes)
Go over fine tuning movement patterns and skills for the day
Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.
Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.
Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.
Primer: (3-4 minutes)
5/4 Cal Bike
3 Burpees to Target
2 Chest to Bar Pull-Ups or Pull-Up Option
- Rest 1:00 -
5/4 Cal Row
2 Shuttle Runs
1 Wall Walk
"The Doctor"
10:00 AMRAP
10/7 Cal Echo Bike or 12/9 Cal Bike Erg
10 “No Jump Burpees”
8 Jumping Pull-Ups
Rest 5:00 minutes
10:00 AMRAP
10/8 Calorie Row
5 Shuttle Runs
2 Wall Walks to 30’’ off Wall
Shuttle Run = 7.5m / 7.5m out and back
Goal: 4-6 Rounds / 10:00 AMRAP
Score: Rounds & Reps
Stimulus: Cyclical / Bodyweight Conditioning
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
General (8 minutes)
8:00 minutes: For Quality
20/20 Lateral Line Hops + Forward and Back Line Hops
10 Russian Kettlebell Swings
10 Hollow Rocks
10 Alternating V-Ups
Specific Warm-Up (8-10 minutes)
3 Sets: For Quality
30 seconds Jump Rope Practice
8 Scapular Pull-Ups
8 Bar Kip Swings
15 second Tuck L-Hang
10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load
Primer (2 minutes)
25 Double Unders
5 Toe to Bar
4 Deadlifts
20 Double Unders
4 Toe to Bar
3 Deadlifts
Then.. Transition into the Workout
"Hide and Seek"
For Time
150 Single Unders
50 Abmat Sit-Ups
40 Kettlebell Deadlifts
150 Single Unders
30 Abmat Sit-Ups
20 Kettlebell Deadlifts
150 Single Unders
30 Abmat Sit-Ups
10 Kettlebell Deadlifts
Kettlebell @ 24/16kg
Score = Time
Time Domain: 17-21 minutes
Time Cap: 22 minutes
Stimulus: Chipper / Grip Stamina
RPE: 9/10
This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.
Mobility
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child's Pose

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