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: 95 lb/65 lb, 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
Scaled / Level 2:
9:00 AMRAP:
3* Kipping Knee Raises
6 Lateral Burpees Over the Barbell
9 Thrusters
*Increase by 3 Reps Each Round
Barbell: 75 lb/55 lb, 34 kg/25 kg
3B: As prescribed
Goals / Stimulus / Objectives
Primary Objective
- Workout #3A (9:00 AMRAP): Accumulate as many rounds and reps as possible while managing the ascending Toes-to-Bar volume.
- Workout #3B (6:00 Window): Establish the heaviest possible 3-Rep Max Clean (touch-and-go) immediately after the AMRAP.
Secondary Objective
- Workout #3A: Maintain efficient movement and quick transitions to minimize rest. The focus will be moving quickly from the Toe to Bar to the barbell, and from the Barbell back to the rig as the walk between the rig and the barbell will be the area to focus on most to maintain efficiency.
- Workout #3B: Focus on proper setup, strong hip extension, and smooth bar path rather than rushing between reps, ensuring clean technique under fatigue.
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
Coaching Notes:
Open at a moderate pace; the TTB reps climb quickly, so avoid burnout in early rounds. Keep Thrusters unbroken as long as possible but breathe purposefully at the top. Lateral Burpees Over the Barbell: stay low and maintain a steady tempo—do not waste energy standing fully upright unnecessarily.
- Transition to WOD #3B –
Use any remaining time between 9:00–9:15 to gather yourself and set up. Chalk up, adjust weights, and make a plan for your initial 3RM attempts.
Reps must be touch-and-go; no resetting on the floor. Minimize bar bounce and maintain tension. Focus on a strong setup each rep: brace the core, drive through your legs, and finish the pull aggressively. Plan progressive jumps. If you hit a confident triple, add weight strategically to avoid failed attempts.