13-17/01/25 Lunchtime

Monday

Warm-Up

2:00 Cardio Choice

— 

For Quality

5 Up Downs (No Push-Up, No Jump Burpee)

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

:30 seconds Jump Rope Practice

10 Scapular Pull-Ups

3-5 Strict Pull-Ups or Jumping Pull-Ups

"Skybreaker"

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Front Squats

50 Single Unders

Barbell 52/34kg

Time Domain + Time Cap:

• Time Domain: 12-15 Minutes

• Time Cap: 17 Minutes

Stimulus: Leg Stamina / Classic CrossFit Triplet

RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.

Tuesday

General Warm-Up

3 Sets, For Quality

1:00 Echo Bike

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Dumbbell Power Cleans @ Warm-Up Load

"Edgedancer"

For Calories: 

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Box Jump Overs 24/20''

6 Dual Dumbbell Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: 2x22.5/15kg

Goal: 20/14+ Cals / Minute

Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.

RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.

Wednesday

Warm-Up

For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps (Heels on Wall)

5 Hollow to Arch Rolls

10 Walking Lunges 

10 Alternating Cossack Squats

:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang

“Stoneward”

For Time

4 Rounds

20 Toes to Bar/Knee Raises/Leg Raises

14 Handstand Push-Ups/Pike Push-Ups

7.5/7.5m Single-Arm KB Overhead Walking Lunge

Kettlebell Load: 24/16 kg

Goal Time Domain: 13:00–17:00 

Time Cap: 20:00

Stimulus: Gymnastics Density and Interference

RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.

Thursday

Warm-Up

5:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

"Dustbringer"

Every 2:00 x 10 Sets

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 30m Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 22.5/15kg

Kettlebells: 32/24kg

Stimulus:A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

Friday

Warm-Up

5:00 minutes, For Quality

10/10 Line Hops (Forward and Back / Lateral)

10 Bend and Bows

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press

4 No Jump Burpees

:30/:30 second Samson Stretch

PRVN Community Throwdown Workout #1:

For time:10 Rounds of:

50 Single-Unders

10 Alternating Single-Arm Devil’s Press 

Dumbbell: 22.5/15 kg

Time Domain: 8:00-13:00

Time Cap: 15:00 

Score = Time

Stimulus:A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.

RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.