General Warm-Up
For Quality
2 Rounds
30 Second Machine of Choice, Increasing Pace Each Set
10 Bootstrap Squats
5 Inchworm Push-Ups
10 Mountain Climber Lunges
10 Hollow Rocks
-Then -
Build into Specifics on the Thruster and Toe to Bar Movements and
Modifications + Get to Working Loads on the Barbell
- Then -
Take 5:00 minutes to build to 80% of Goal weight for the Touch and Go Clean, Can be Power or Squat
Specific Workout Primer
Complete at goal workout pace:
2 Rounds
2 Toe to Bar or Toe to Bar Modification for the Day
3 Lateral Burpees over Barbell
4 Thrusters @ Working Load
—
Rest 2:00-3:00 before workout.
PRVN Community Throwdown Workout
Workout #3A:
9:00 AMRAP:
3* Toes to Bar
6 Lateral Burpees Over the Barbell
9 Thrusters
Barbell: 42.5 kg/30 kg
*Every round, the number of Toes to Bar increases by 3 reps. (Round
1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB, etc.)
Immediately following #3A:
Workout #3B:
From 9:00 to 15:00 (6:00 window)
Establish a 3-Rep Max Clean
• Power or Squat Clean permitted
• Reps must be Touch-and-Go (TnG) without resting the bar
on the floor between reps
Goals / Stimulus / Objectives
Primary Objective
• Workout #3A (9:00 AMRAP): Accumulate as many rounds and reps as possible while managing the ascending Toes-to-Bar volume.
• Workout #3B (6:00 Window): Establish the heaviest possible 3-Rep Max Clean (touch-and-go) immediately after the AMRAP.
Secondary Objective
• Workout #3A: Maintain efficient movement and quick transitions to minimize rest. The focus will be moving quickly from the Toe to Bar to the barbell, and from the Barbell back to the rig as the walk between the rig and the barbell will be the area to focus on most to maintain efficiency.
• Workout #3B: Focus on proper setup, strong hip extension, and smooth bar path rather than rushing between reps, ensuring clean technique under fatigue.
Stimulus:
Workout 3A) High Intensity Triplet: Gymnastics Density: The increasing TTB reps alongside Burpees and Thrusters create a demanding combination of grip, core, and cardio stimulus.
Workout #3B): Testing speed strength, power and technique under accumulated fatigue, requiring focus on bracing and controlled cycling of the barbell.
RPE: 10/10 *Test Workout
