27 & 29/05/25 Newstart

Tuesday

Warm-Up Flow

General Prep:

2 Sets: For Quality

1:00 Row

12 Alternating Box Step-Ups

10/10 Single Kettlebell Staggered Stand RDL

:15 Hollow Hold

20 Glute Bridges

Specific Prep:

10 Barbell Romanian Deadlift

5 Box Jumps

10 Deadlifts

3 Box Jumps to Higher Box

--

Then Build to Working Weights and Height

Strength + Plyometric

Every 90 seconds x 10 Sets

3 Deadlifts @ 60-70%

+

3-5 Box Jumps/Step ups

Workout of the Day

"Hard Knock Life"

For Time:

Every 4:00 minutes x 3 Sets

250/200m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 16/8kg

Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE: 7/10

Primary Objective: Complete each set in under 3:15

Secondary Objective: Unbroken Kettlebell Swings

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Thursday

Warm-Up Flow

Body Heat + Mobility

1:00-2:00 Cardio Choice

:30/:30 Samson Stretch

:20/:20 Banded Front Rack Stretch

:30 Alternating Active Pigeon Stretch

General Prep

2 Sets, For Quality

:30 second Echo Bike

12-16 Alternating V-Ups

10 Goblet Cossack Squat

:15 Passive Hang + :15 Active Hang

Specific Barbell Loading

Front Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 65%

Strength

Front Squat

Every 2:30 minutes x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

Workout of the Day

"All of the Lights"

For Calories:

12:00 EMOM

minute 1: 12 Goblet Reverse Lunges

minute 2: 10 Kipping Knees to Chest

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: 1x 20/12kg

Goal: 15/11+ Calories / Set

Stimulus: Midline and Quad Stamina

RPE: 8/10

Primary Objective: Complete the Lunges and Toes to Bar within the minute

Secondary Objective: Push the calories on the bike and look to increase on each set.

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