3 Part Warm-Up ( 15:00-20:00 minutes)
Bodyheat
3:00 minutes Rowing
into..
Mobility Drills
2 Sets
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
15-20 second Tuck L-Hang
10 Hollow Rocks
10 second Hollow Hold
10/10 Single Leg Barbell Romanian Deadlift
10 Snatch Grip Upright Row

Primer

Specific Workout Primer (8:00 minutes) .. Coaches Notes
3 Sets, Building towards working weights and intensities
Barbell Complex* Start at Hang then add weight
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Power Snatch
3-5 *Toe to Bar Progression
9/7 Calorie Row
*Toe to Bar Progressions
Kipping Knee Raises
Alternating Toe to Bar
Toe to Bar

“Mount Doom”
For Time:
10-20-30-20-10
Toe to Bar
5-10-15-10-5
Power Snatches
—–into 50/40 Calorie Row—-
Barbell: 135/95lb, 61/43kg
Time Cap: 24:00 minutes

Goal: 16:00-20:00 minutes
Score: Time
Stimulus: Grip / Midline/ Threshold Intensity
RPE: 8/10
Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes
Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ /
Set
Athlete Notes + Workout Strategy:
This is all about pacing the front half of the mountain so that we can begin ramping up
intensity as we reach the peak, and descend. Singles on the barbell to try and recover
the grip here for bigger sets of the gymnastics today. Load for the barbell should be moderate. When you get to the rower, it’s time to empty the tank

Post Wod stretching (click the movement to see a demo video)

PRVN Recovery #2

1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Warm-Up:
3 Sets, For Quality
4 Inchworm to Hollow (3sec Pause at Hollow)
5/5 Worlds Greatest Stretch
10 Bootstrap Squats
20 Lateral Line Hops
20 Forward and Back Line Hops
30 second Wall Sit March

Skill
10:00 minutes
Accumulated Time in Freestanding Handstand Hold
Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold

Wod

TEAM PRVN TUESDAY WORKOUT
“The Balrog”
4 Rounds, For Reps:
3:00 AMRAP
4-5-6-7 Wall Walks
50 Double Unders
*Max Wall Balls in the Remaining Time
Wallball: 20/14lb, 9/6kg
Score: Total Reps of Wall Balls

Goal: 120+ Reps
Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most
time to maximize your rep count
Secondary Objective: Remain unbroken on Double Unders
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Athlete Strategy and Notes:
In this workout, we need to go big in the first two rounds on the wall balls while we have
lots of time to accumulate reps, because as fatigue sets in for those final rounds we’ll
not only have less time, but just less gas in the tank. Expect shoulder fatigue and heart
rate to be the limiting factors today.

Warm-Up:
2 Sets, For Quality
1:00 minute Machine Choice
10 Bird-Dogs
20 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
20 second Glute Bridge Hold
10 Cossack Squats

Workout Primer
3 Sets
Power Clean + Front Squat
Squat Clean + Front Squat
Rest 30 seconds
3 Bench Press
Rest 30-60 seconds
*Increase loads up to working weights

“The Air Fryer”
30:00 minute EMOM
min 1: 3 Front Squats*
min 2: 10/8 Calorie echo Bike
min 3: 5 Bench Press
min 4: 13/10 Calorie Ski Erg
min 5: Rest
Front Squats will be from the floor, 3 second Pause on 3rd Rep
Loads: Starting @ 70% of 1RM for both lifts and increase

Primary Objective: Finish the 3 Front Squats at around 80% of 1RM and the Bench
Press at close to 77%, but of course this is loose based on how you are feeling today.

Stimulus: Battery Work + Absolute Strength
Athlete Notes + Workout Strategy: We are looking to start at round 6 RPE overall on this workout and only build intensity
through lifts today while keeping the bike and the ski moderate. The time to load the bars
will be after the lift or on the rest minute. The goal here should be to keep things moderate heavy and just load by feel. Don’t push for max loads here today as we are
starting a new cycle next week and the goal is to keep things fresh here, not to push up
that intensity.

Teams of 2

Workout 1-Split work how you want
3 Rounds (24 Minutes)
2 Min Max reps power cleans 185/135
2 Minutes Max reps burpees over your bar
2 Minutes Max Ski Cals
2 Minutes Rest

Workout 2
6 Minutes
Max Cal Row
While one partner rows, one partner hold a plate overhead (45/25)
You can only row while your partner has the plate locked out

Workout 3
8 Minutes
Alternating Rounds
15 KB swings
2 sled pushes. Down and back is 2
(we can make room out on the turf so you can do your kb swings outside.

8am will be a little different today. 9am is Weightlifting with Nicole or CrossFit but the CrossFit wod today will be the same as the endurance Wod

There is a Test Workout listed in the PRVN programming this week. Test workouts are good to do as there will be a re-test coming up weeks down the road.
Here it is. You could test this on a ski as well but make sure you do your restest the same.

8am Endurance
30:00 minute EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
Score = Rounds
Best possible score = 30 Rounds

Primary Objective: Complete 25+ rounds as prescribed
Secondary Objective: Complete each movement in under 45 seconds
Stimulus: Lactate Threshold / Mental Grit

Athlete Notes + Workout Strategy
Athletes alternate between calories on the rower and burpees each minute, every minute
on the minute (EMOM). They will have the whole first minute to complete a 15/12 Calorie
Row, then rest until the top of the next minute. Then they have the whole next minute to
complete 15 burpees. The goal with the workout is to lean into a challenging pace and see
how long you can sustain this workout.
We could share rower if one person starts on the burpees

Scaling

Level 2:
30:00 minute EMOM
Min 1: 12/9 Calorie Row
Min 2: 12 Burpees
Score = Rounds
Best possible score = 30 Rounds

Level 1:
30:00 minute EMOM
Min 1: 40 second Max Cal Row
Min 2: 40 second Max Burpees
Score = Reps

Masters 55+
30:00 minute EMOM
Min 1: 12/9 Calorie Row
Min 2: 12 Burpees
Score = Rounds
Best possible score = 30 Rounds