WOD: Friday 250110
Yay burpees!
• Coaching Notes
We are tackling the PRVN Community Workout #3a and 3B today. This two-part workout puts athletes’ engine and strength to the test under fatigue. Workout #3A (0:00–9:00) is a 9-minute AMRAP starting with 3 Toes-to-Bar, 6 Lateral Burpees Over the Barbell, and 9 Thrusters at 95/65 lb, 43/30kg. Each new round increases Toes-to-Bar by 3 reps (Round 2: 6 TTB, Round 3: 9 TTB, etc.), while Burpees and Thrusters remain at 6 and 9. Coaches should emphasize consistent pacing and fluid transitions, as TTB volume will quickly spike. At the 9:00 mark, Workout #3B (9:00–15:00) begins—a 6-minute window to find a 3-Rep Max Clean (power or squat), performed as touch-and-go with no resting on the floor between reps. The goal is to manage grip and breathing from the AMRAP while moving efficiently under the barbell. Coaches should encourage calculated rest periods, proper setup, and strong hip drive to support both a heavy load and correct form.
The workout is set-up in a way that is accessible and manageable for any athlete where the score will be total reps completed at the 9:00 mark for Part A and the load lifted for Part B. The alternative variations should make this easily accessible for the community and ideally this is pretty easy to run in a class setting with lateral burpees and limited equipment of only a barbell. For class management purposes we would ideally run two heats to allow for athletes to judge and cheer each other on for the workout. The 15:00 time domain and the simplicity of the workout and primer allows for this to be managed in a class setting and run effectively. The idea would be to run the warm-up and then have the athletes in heat 1 do the primer and the workout. Then heat 2 athletes need to just warm-up briefly, hit the primer and then tackle the workout once heat 1 athletes are all recovered and ready to judge. The biggest need for heat 2 athletes will be to prime the lift for the Clean as that will be something they should have touched prior to starting the workout.
metcon: "PRVN Community Throwdown 3A" - 0:00-9:00
As many reps as possible in 9 mins of:
3 Toes-to-bars
6 Lateral Burpee Over Bars
9 Thrusters, 95/65 lbs
6 Toes-to-bars
6 Lateral Burpee Over Bars
9 Thrusters, 95/65 lbs
9 Toes-to-bars
6 Lateral Burpee Over Bars
9 Thrusters, 95/65 lbs ...
Continue adding 3 Toes-to-bars until time expires.
metcon: "PRVN Community Throwdown 3B" - 9:00-15:00
Log your best Clean 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Accessories:
4 rounds for quality of:
12 Incline Dumbbell Bench Press, pick load
15 Goblet Cyclist Squats, pick load