28/01/25 Newstart

Warm-Up

8:00 minutes, For Quality

5/5 World’s Greatest Stretch

10 Alternating Cossack Squats

5 x Lateral Shuttle 3/3m

5 Inchworm Push-Ups

5 Up Downs

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Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell

Strength

Back Squat

Every 3:00 x 5 Sets

Set 1: 8 @ Light

Set 2: 8 @ Light

Set 3: 6 @ Moderate

Set 4: 6 @ Moderate

Set 5: Max Reps @ Moderate+

“Gotham's Reckoning”

For Max Reps

4 Sets

1:45 AMRAP

4 Shuttle Runs

12 Goblet Squats

Max Burpees

Rest 45 seconds b/t sets

Score = Total Reps Completed

Kettlebell Load: 20/12kg

Shuttle Run = 7.5 Out and Back

Primary Objective: Complete the Buy-In Work requirement in under 1:15. 

Secondary Objective: Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time. 

Stimulus: Leg Stamina and Max Aerobic Capacity

RPE: 8–9/10: Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.