17/01/25 Friday Workout of the Day

Warm-Up

10:00 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

Specific Workout Primer

Build to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders

16 Double Unders or Single Unders

4 Alternating Single Arm Devils Press

24 Double Unders or Single Unders

6 Alternating Single Arm Devils Press

PRVN Community Throwdown Workout #1:

For time:10 Rounds of:

32 Double-Unders

8 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.

Level 1: 

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press 

Dumbbell: 12.5/7.5kg

Level 2: 

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press 

Dumbbell: 15/12kg

Optional Finisher For the Day: Depending on Whether you needed to run multiple heats

Every 2:30 x 4 Sets

5 Strict Ring Dips*

10 Barbell Z-Press, light

15 second Weighted Hollow Hold

If you can add load to the Ring Dips, please do so.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold