25/01/25 Saturday Workout of the Day

General Warm-Up

2:00 Row @ Easy Pace

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2 Sets: For Quality

6 Walking Inchworm Push-Ups

10 Cross-Over Box Step-Overs

6/6 Single Leg Barbell Romanian Deadlifts

1 Wall Walk + 10 second Wall Facing Handstand Hold

Workout Primer

Take 3-5 minutes to build to working loads on the Deadlift

Completing 2-3 Box Jump Overs and 2-3 Pike Push-Ups between sets as you build loads

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5-3-1

Deadlift @ Weight #1

Box Jump Overs

1-1-1 Wall Walk

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1-2-3

Deadlift @ Weight #2

Box Jump Overs

Handstand Push-Ups

This is meant to just prime the system and have athletes feel the loads and progression between movements. 

Rest 3-5 minutes before jumping into their heat and starting the workout.

PRVN Community Throwdown Workout #4: 

For Time: 

42-30-18

Deadlifts 84/ 57kg

Box Jump Overs 24/20’’ 

14-10-6 Wall Walk to 10’’ inch off Wall

-1:00 Rest-

18-30-42

Deadlift 102/70 kg

Box Jump Over

Handstand Push-Ups

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Level 1: 

21-15-9

Deadlifts 43/30kg

Box Step-Overs 24/20’’ 

7-5-3 Wall Walk to Feet Up on Wall and Back Down

-1:00 Rest-

9-15-21

Deadlift 52/34kg

Box Step-Overs 24/20’’ 

Elevated Push-Ups

Time Cap: 20:00

Scaled / Level 2: 

21-15-9

Deadlifts 52/34kg

Box Jump Overs 24/20’’ 

7-5-3 Wall Walk to 30’’ inch off wall

-1:00 Rest-

9-15-21

Deadlift 70/48kg

Box Jump Overs 24/20’’ 

Push-Ups

Time Cap: 20:00

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

4 Sets, For Quality

:15/:15 second Single Leg Sorenson Hold

:30/:30 second Half Kneeling Paloff Press Hold

3-5 Ring Dips @ 42x1 Tempo