WOD – Tue, Jan 7
Announcements
SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN
Sign-Up here!
https://prvnfitness.com/pages/community-throwdown-affiliates
Competition Corner:
https://competitioncorner.net/user/login
The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.
- Workouts 1 & 2 run from January 2nd – 6th, 2025
- Workouts 3 & 4 run from January 9th – 13th, 2025
Registration is now LIVE!
FREE PROMO CODE:
GYMOWNERFREE
Monday:Strength/Weightlifting: Snatch + Back Squat Progression
Metcon: No Metcon Today
Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)
Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)
Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up
American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups
Thursday:: Bike + Run + Row + Double Unders
Friday:PRVN Community Throwdown Workout #3A and 3B
9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean
Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout
Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups
Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press
4x500m Row (Aerobic Capacity Builder)
✨ PUSH-UP JANUARY CHALLENGE
Rx: 2500
S: 1500 Knees or to elevated target
-Cumulative in the whole month
– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
CrossFit East River – WOD
“Demodog Duo” (2 Rounds for time)
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 Abmat Sit-Ups
Barbell Load: 135/95lb, 61/43kg
Score = Sum Total Time of Part A and Part B
—
Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes
Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.
Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.
Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.
Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.
RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.
[Levels: Demodog Duo] (2 Rounds for time)
Level 2:
Barbell: 115/75lb, 52/34kg
—-
Level 1:
Part A)
0:00- 15:00
3 Rounds
200m Run
12 Hang Power Cleans
9 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
200m Run
12 Shoulder to Overhead
18 Abmat Sit-Ups
Barbell Load: 75/55lb, 32/34kg
Score = Sum Total Time of Intervals
—-
Competitor / Rx+:
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 GHD Sit-Ups
Barbell Load: 155/105lb, 70/48kg
—
Masters 55+:
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
9 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
18 Abmat Sit-Ups
Barbell Load: 95/65lb, 43/30kg
Score = Sum Total Time of Intervals
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Dual Dumbbell Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Dual Dumbbell Shoulder to Overhead
24 Sit-Ups
Dumbbell Load: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
4 Sets, For Quality
20 Russian Twists (Over and Back = 1)
– Max Hollow Hold
Rest 30 seconds
6 Inchworm to Hollow Hold (5sec @ Extended Plank)
– Max Weighted Plank @ 45/25lb, 20/10kg
Rest 60 seconds b/t sets