No Classes Saturday. Come out to Clearwater Beach Brawl! Pier 60 Clearwater Beach
Warm-Up
2:00 Cardio Choice
–
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
–
2 Sets
3 High Hang High Pull
3 High Hang Muscle Clean
3 Strict Press
3 Hang Power Clean
3 Push Press
3 Low Hang Power Clean + Push Jerk
8 Kip Swings
6 Strict Knee Raises
–
Add Loads to the Barbell
1-2 Sets
3 Touch and Go Clean and Jerks
3-5 Kipping Knees to Chest
3 Quick Single Clean and Jerks
3-5 Building to Working Option for Toes to Bar

Get to working loads and Go!

WOD

“A Storm is Coming”
For Time:
3 Rounds
18 Toes to Bar
15 Clean & Jerks
Barbell: 135/95lbs (61/43kg)

Level 2:
3 Rounds for Time
15 Toes to Bar
15 Clean & Jerks
Barbell: 115/75lbs (52/35kg)

Level 1:
3 Rounds for Time
15 Kipping Knee Raises
15 Hang Clean & Jerks
Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 9:00-15:00

Time Cap: 17:00

Stimulus: Barbell Cycling and Midline Interference

RPE: 8/10

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective: Steady Barbell Cadence

Coaching Notes:

Today’s workout is not a sprint, but should be on the faster side. This couplet will predominantly rely on management of the toes to bar, and making sure that your game plan allows you to stay composed on that final round. It has the potential to get grip intensive if you are cycling the barbell, so singles with an aggressive cadence are recommended from the get go. Be willing to push the barbell a little outside of your comfort zone, knowing that the toes to bar will not spike your heart rate as much!

Wod 1- split how you want
14 Minute Time Cap – Split how you want with your teammate

20 Bar Muscle Ups Buy In (30 pull ups intermediate, 30 ring rows novice)
Then
25/20 Cal Echo Bike
5 Rope Climbs (8 rope pull novice)
60 Wall Balls
25/20 Cal Bike
5 Rope Climbs
60 Toes To Bar (Knee raises novice)
25/20 Cal Bike
5 Rope Climbs
60 Db Snatches
Then
20 Bar Muscle up cash out (30 pull ups, 30 ring rows

Wod 2
14 Minutes
Row
Bench 185/125
Cleans 185/125
*want to know the reps? show up and find out

Wod 3
Alternating rounds with your partner
Deadlifts/burpees

8am
There will be rowing, bike, ski, and sandbags……any guesses on the reps and time?


9am
Warm-Up:
8:00 for Quality
1:00 Cardio Choice
2 x 25ft (7.5m) Out and Back Lateral Shuttle Run
6 Barbell Sumo Deadlift
6 Barbell Upright Rows
4 Strict Press
4 Front Squats
4 Thrusters

Conditioning
Every 8:00 x 5 Sets
500m Row
6 Lateral Burpees over the Rower
12 Sumo Deadlift High Pull
400m Run
12 Thrusters
6 Bar Facing Burpees

Barbell: 75/55lb, 34/25kg

Primary Objective: Complete each set in under 6:00 minutes

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.

Warm-Up
400m Easy Run
—
2 Sets, For Quality
9/7 Calorie Machine of Choice
:30 second Jump Rope
10 Down Dog Calf Gas Pedals
10/10 Single Leg Glute Bridge

Conditioning

“Eleven’s Fury”

8 Sets, For Max Reps
3:00 AMRAP / 1:00 Rest
12/9 Calorie Echo Bike
200m Run
12/9 Calorie Row
Max Double Unders in remainder

*Can Sub Equivalent Ski Erg Calories for the Row

Level 2:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
200m Run
10/8 Calorie Row
Max Double Unders

Level 1:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
150m Run
10/8 Calorie Row
max single unders

Goals / Stimulus / Objectives
Goal: 30+ Double Unders / Set
Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.
Secondary Objective: Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.
Stimulus: A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.
RPE: ~8/10
Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.
Approach each interval with a plan: know the pacing you can hold on each machine and what Double Under set you’re aiming for. Use the 1-minute rest to reset, control breathing, and stay mentally focused. Consistency is key—strive to maintain or improve performance each round.