24/01/25 Friday Workout of the Day

Aaron Marcelino
Jan 18, 2025
2 min read

General Warm-Up

For Quality

8:00 minutes

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: 43 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

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

Level 1:

9:00 AMRAP:

3* Kipping Knee Raises

6 Lateral Burpees Over the Barbell

9 Thrusters

*Increase by 3 Reps Each Round

Barbell: 20 kg/15 kg

3B: As prescribed

Scaled / Level 2:

9:00 AMRAP:

3* Kipping Knee Raises