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: (50/35 lb or 22.5/15 kg)

Scaled / Level 2:
10 Rounds of:
32 Single-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: (35/25lb, 15/12kg)

Level 1:
10 Rounds of:
32 Single-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: 25/15lb, 12/7kg

Goals / Stimulus / Objectives

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.
Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.
Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.
Coaching Tips:
Double-Unders: Encourage athletes to relax the shoulders, keep elbows in, and find a consistent rhythm. Remind them to breathe and stay calm—unbroken or near-unbroken sets will save time.
Devil’s Press: Emphasize proper technique—keep the back flat when bringing the dumbbell from the floor to overhead, and use hips for power. Alternate arms every rep and focus on fluid transitions.
Pacing: Athletes should start at a controlled pace and increase if they feel good after a few rounds. Avoid coming out too hot and burning out early.
Scaling Options:
Look at the divisions for the day
For devil’s presses, choose a lighter dumbbell if the given weight is too heavy to maintain proper form.
Strategy:
Steady, consistent efforts on double-unders and smooth, unbroken sets of devil’s presses will lead to the best overall time. Short breaks—if needed—should be kept minimal and occur between movements, not during.