28 & 30/10/25 Newstart

Tuesday

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets

10 Bootstrap Squats

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Specific Prep

3 Hang Power Cleans

3 Push Jerks

8 Wall Balls

4-6 Bar Kip Swings

4-6 Pull-Ups or Jumping Pull-Ups

3 Low Hang Power Clean and Push Jerk

8 Wall Balls

4-6 Kip Swing to Hip (Can use Box Jumping Variation)

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Add Weight to the Barbell

2 Sets x 3 Clean and Jerks, progressing to working loads

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Then get into the Bar Muscle-Up Progression prior to the workout

Gymnastics Skills

Bar Muscle-Up Class Progression

Conditioning

"Verstappen"

For Time:

3 Rounds

24 Wall Balls

8 Clean & Jerk

14/11 Row Calories

16 Pull-Ups

Wallball: 9/6kg to 10/9ft

Barbell: 50/35kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Time

Goal: 13:00-18:00

Time Cap: 22:00

Stimulus: Gymnastics/barbell conditioning with moderate loading and cyclical fatigue. A blend of muscular endurance and high-skill execution under aerobic stress.

RPE: 9/10

Primary Objective: Keep the Clean and Jerks to under 1 minute

Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Thursday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

10/8 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

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Build to working weights on Dumbbell Bench in sets of 3-5 at a time, then start the strength piece.

Strength:

12:00 EMOM

minute 1: 5 Front Squat

minute 2: 10 Dumbbell Bench Press

Front Squat @ 70% Across

Dumbbell Bench: Choice on Loads

Conditioning

"Hamilton"

8:00 AMRAP

4-8-12-16...

Ring Push-Ups

Box Jumps

* Rings set to 16in from the floor

Box Height 24/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Total Reps

Goal: 80–120 total reps depending on pacing and push-up stamina.

(Round of 16+16 = 80 Reps, round of 20+20 = 120 Reps)

Stimulus: Upper-body pressing endurance paired with explosive lower-body stamina.

RPE: 7/10

Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.

Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold