26 & 28/08/25 Newstart

Aaron Marcelino
Aug 23
2 min read

Tuesday

Warm-Up

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 Cat Cows + :30 Quadruped Spinal CARS

:30 Down Dog Calf Gas Pedals

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

8 Bar Kip Swings

:15 Tuck L-Hang

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

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Thursday

Warm-Up Flow

General Prep and Mobility