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26 & 28/08/25 Newstart

Tuesday

Warm-Up

Mobility Prep and Activation


General Movement Prep

3 Sets: For Quality

:30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle)

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press


Specific Push Press Prep and Build

5 Empty Barbell Push Press

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%


Strength

Push Press


Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 65%

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 70%


% of 1RM Push Press


Workout of the Day

"The Zohan Special"


For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Kipping Knees to Chest

minute 3: Calorie Bike

minute 4: Dumbbell Push Press

minute 5: Rest


Dumbbells: 12.5/7.5kg


Stimulus and Objectives: 


Goal: 85-140 Reps / Set


This workout is looking for max reps at each station with the focus on capacity and movement efficiency. We are allowing any bike today for the max calories with a note that of course certain bikes will accumulate more calories than other.


Stimulus: Muscular Endurance and Stamina / Midline Emphasis

RPE: 7-8/10

*The goal here is not to max out, but to work on sustainable reps within the time frame, with the work to rest ratio staying at 4:1. This will put us up to threshold capacity and test our muscular endurance and stamina.


Primary Objective: Max Total Calories

Secondary Objective: Consistent across with an extra emphasis on the 3rd round here to push the level a bit.


Mobility

PRVN Recovery #2


Thursday

Warm-Up Flow

General Prep and Mobility

2 Sets:

200m Run or 250/200m Row


Primer

Perform @ 80-85% Effort

200m Run

10 Air Squats

200/150m Row


Workout of the Day

"Billy's Big Day"


5 Sets: For Time

300m Run

20 Air Squats

300/250 Row

Rest 1:00 b/t sets


Stimulus and Objectives


Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total

Time Cap: 35:00


Primary Objective: Maintain 5k pace on the run and the row

Secondary Objective: Negative split the workout with the first round being the slowest round.


RPE: 7-8.5/10

Stimulus: Aerobic Threshold / Leg Endurance


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

 
 
 

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