31/01/26 Saturday Workout of the Day

Warm-Up Flow

General Prep

2 Sets:

:15/:15 Scorpion Stretch

10/10 Single Leg Glute Bridges

10 Deep Lunge Mountain Climbers

10 Air Squats

8/8 Suitcase Deadlifts

Specific Prep

2 Sets:

15m Farmer Carry @ building to working loads

6 Goblet Squats (2–3 sec controlled descent)

10 Wall Balls (focus on rhythm + breathing)

5 Step-Back Burpees

5 Box Step-Ups or Low Box Jumps

3–5 Burpee Box Jump Overs (practice facing standard)

Team Conditioning

“Common Ground”

Teams of 3

For Time

3 Rounds:

200m Farmer’s Carry

120 Wall Balls

60 Burpee Box Jump Overs

Farmer’s Carry: 2 x 32/24 kg

Wall Ball: 9/6 kg, 10/9ft

Box Height: 24/20 in

*Note: One Pair of Kettlebells per Group, 1 Wall Ball, and 1 Box

*Workout Flow

Each round begins with the 200 m Farmer’s Carry, which is broken into three segments, completed sequentially by Partners 1, 2, and 3.

- Partner 1 completes the first 65 m of the Farmer’s Carry, then immediately begins Wall Balls.

- Partner 2 starts the second 65 m of the Farmer’s Carry as soon as Partner 1 finishes their carry segment. Once Partner 2 completes their carry, they may join Partner 1 on completing the Wall Balls

- Partner 3 completes the final distance of the Farmer’s Carry to finish the full 200 m total, then joins the Wall Balls.

-

Once 80 Wall Balls have been completed by the team, one partner may break off and begin Burpee Box Jump Overs, if desired.

After all 120 Wall Balls are completed, all three partners work together to finish the remaining Burpee Box Jump Overs.

-

Once all 60 Burpee Box Jump Overs are complete, the team immediately begins the next round following the same structure.

-

This structure is like a modified style waterfall structure that keeps athletes moving, less overall rest than a traditional team of 3 workout, more rest than if one partner was holding an iso hold working into synchro movements, but also develops a high amount of fun communication and community within the teams.

Team of 2 Option:

For Time

3 Rounds:

200m Farmer’s Carry

90 Wall Balls

30 Burpee Box Jump Overs

Farmer’s Carry: 2 x 32/24 kg

Wall Ball: 9/6 kg

Box Height: 24/20 in

Done as completely combined reps as one partner working and one partner resting to allow for and easy set-up and flow

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 30-35 minutes

Time Cap: 40 minutes

Stimulus: Team-based aerobic conditioning with grip endurance, leg stamina, and sustained cyclical output

RPE: 7.5–8/10

Primary Objective: Maintain steady pacing across all three rounds without long stoppages

Secondary Objective: Use smart handoffs and communication to keep wall balls and burpees moving

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch