:45/:45 PVC Front Rack Stretch
15/15 Single Leg Glute Bridge
10/10 Cossack Squats, Light & Slow
-then-
For Quality:
4 Rounds
15 Air Squats
:10 Dead Hang + 10 Kip Swings
10 Push Ups
Video Support:
PVC Front Rack Stretch
Cossack Squats
PRVN Build Week 2/13
For Load:
5 Sets @ 75%
2 Power Clean (Touch & Go)
5 Sets @ 78-81-84-87-90%
1 Power Clean
% is Based on 1RM Power Clean
Record Working Weights
PRVN Build Week 2/13
For Load:
4 Sets @ 73-78%
4 reps w/ 5s Eccentric
Goal is an RPE 8 load throughout here.
% is Based on 1RM Back Squat
Technical Notes:
Consistent, controlled eccentric, no bouncing at the bottom and no pause at the bottom. Perform an explosive concentric effort on each rep to the best of your ability.
Ideally, beat every set by 5-10lbs from last week.
Record Working Weights
For Time:
5 Unbroken Sets
1 Ring Muscle Up
4 Ring Dips
1 Ring Muscle Up
3 Ring Dips
1 Ring Muscle Up
2 Ring Dips
-rest 2:00 b/t sets-
Score: Time, Including Rest
RPE: 7/10
Today is a dip endurance day - you may (and are encouraged) to kip the ring dips here. But each set must be unbroken, so if you need to add a bit more rest go ahead.
Level 3: As Prescribed
Level 2:
For Time:
10 Sets
2-3 Ring Muscle Ups
-rest 1:00 b/t sets-
Level 1:
Drill Session
4x5 Swinging Ring Rows
5x3 High Box Ring Muscle Up Drill
3x3-5 Kipping Ring Dips
*This is intentionally the same session as last week to build more comfort with these drills. We will change our drill session next week.
Video Support:
Ring Muscle Up Tips
Swinging Ring Row
Ring Dip Kipping
RMU - High Box Drill
For Time:
5 Sets
18 Dual Dumbbell Box Step Overs
10 Dual Dumbbell Devils Press
18 Chest to Bar Pull Ups
-rest 2:00 b/t sets-
Dumbbells: 2x50/35lbs (22.5/15kg)
Box: 20in
Goal: 2:30-4:00 Sets
Score: Total Working Time
RPE: 8.5/10
Primary Objective: Unbroken Chest to Bar
Secondary Objective: Consistent Devils Press Pace
Today is a grippy, pulling intensive set of intervals. The stepovers should largely be pushed unbroken coming off rest each interval, and then the devils press will be the main place to pace for consistency and try to relax the hands to recover some grip. The goal is to come off the dumbbells with a quick break and hit the pull-up bar unbroken all day.
Level 3: As Prescribed
Level 2:
For Time:
5 Sets
15 Dual Dumbbell Box Step Overs
9 Dual Dumbbell Devils Press
15 Chest to Bar Pull Ups
-rest 2:00 b/t sets-
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time:
5 Sets
15 Dual Dumbbell Box Step Overs
9 Dual Dumbbell Devils Press
15 Pull Ups
-rest 2:00 b/t sets-
Video Support:
Butterfly Pull-Ups
For Quality:
3 Sets
8/8 Dumbbell Deficit Reverse Lunge, Moderate
8/8 Single Leg Landmine RDL, Moderate
*:02 Eccentric on each Split Squat Rep
Video Support:
Dumbbell Deficit Reverse Lunge
Single Leg Landmine RDL
For Calories
7 Sets
1:20 Echo Bike @ 8.5/10 RPE
:30 Echo Bike @ 5/10 RPE
-into-
1:00 Echo Bike @ 8.5/10 RPE
:20 Echo Bike @ 5/10 RPE
-into-
:40 Echo Bike @ 8.5/10 RPE
:10 Echo Bike @ 5/10 RPE
-into-
:15 Transition
1:00 Ski Erg @ 8/10 RPE
:15 Transition back around to the Echo for next round.
Score: Sum Total Calories (Echo + Ski)
Stimulus: Flux Threshold Development
RPE: 8/10
Goal: Maintain consistent high-end outputs during every work segment while actively recovering during the lower-intensity intervals.
Primary Objective: Maintain repeatable RPM and cal/hr targets across all hard efforts.
Secondary Objective: Use the lower-intensity intervals to recover without completely shutting down output.
Workout Strategy:
Today's session introduces flux intervals, alternating repeatedly between efforts above threshold and efforts below threshold. The objective is not to maximize calories during the recovery portions, but rather to learn how to recover while continuing to move. During the 8.5/10 efforts, focus on producing strong, repeatable power that feels challenging but sustainable across the entire session. During the 5/10 efforts, immediately settle into a controlled aerobic pace and prepare for the next surge. The athletes who perform best today will show minimal variation in their hard-effort outputs from the first set through the final set. Log your cal/hr and RPM for each hard interval so you have data to track as this cycle develops.
Progression Notes: Last week's focus was identifying threshold effort and establishing baseline outputs. This week introduces repeated changes in intensity that challenge the body's ability to process and clear fatigue while maintaining movement. These fluctuations increase time spent near threshold while teaching athletes to recover without stopping. As the cycle progresses, the goal is for athletes to maintain higher outputs during the hard segments while requiring less perceived effort during the easier portions -- what feels like an 8.5/10 today should feel closer to a 6-7/10 by Week 8 at the same paces.
Level 3,2,1: As Prescribed
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbows
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
Standing Bird Dog Press
Low Plank Knee to Elbow
:45/:45 Half Kneeling Banded Lat Stretch
10/10 Dumbbell Death March, Light
20 Banded Hip Thrusts
-then-
For Quality:
8:00 AMRAP
30 Plyo Plate Hops
6/6 Dumbbell Snatch, Moderate
6 Box Jumps, Easy Height
6/6 Single Leg RDL
*Use same dumbbell for both movements.
PRVN Build Week 2/13
For Load:
10 Sets
2 Snatch Pulls
1 Power Snatch
-rest as needed b/t sets-
5 Sets @ 80%
3 Sets @ 83%
2 Sets @ 86%
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Build Week 2/13
For Load:
4 Sets
6 Reps @ 65-70%
% is Based on 1RM Deadlift
For the deficit, stand on a plate or small block that creates a ~2in deficit. You will use this same deficit for the entire training block. The emphasis here is being able to create tension and speed from a stretched position, strengthening our initial pull off the floor. When choosing your deficit, we want something that allows you to maintain strong, neutral pulling positions off the floor while being challenging.
These will be touch and go reps.
Record Working Weights
For Quality:
5 Sets
5 Box Jumps (Tall Height)
-rest :30-
4 Sandbag to Box
-rest 1:30 b/t sets-
Load Box Height: 48/44in
Score: Box Jump Height (Inches)
*Sandbag load / box height for load used in notes.
The goal today is that the sandbag to box are quite challenging. Use the heaviest bag you can without missed reps here. For the box jumps, use a challenging height, step down, and reset between jumps - these should be explosive, intentional jumps.
For Time:
3 Rounds
100ft/30m Yoke Carry
400m Run
*The workout will finish with a 4th and final 100ft/30m Yoke Carry.
Yoke: 500/340lbs (227/154kg)
Goal: 9:00-14:00
Score: Time
RPE: 8.5/10
Primary Objective: Unbroken 50ft/15k Yoke Carries
Secondary Objective: Consistent Run Splits
This simple couplet centers around the heavy yoke carry. This is not a load/distance that is expected to be done unbroken, so aiming for manageable, consistent chunks is the goal. The runs should be at threshold paces that allow you to get under the yoke quickly each set, ideally sustaining a consistent split across rounds.
If you don’t have a yoke, any other strongman implement at a moderate plus load should be used for today. If you can setup a barbell back rack carry from rack to rack that is also great.
Level 3: As Prescribed
Level 2: Yoke: 425/275lbs (193/125kg)
Level 1: Yoke: 350/225lbs (159/102kg)
For Quality:
3 Sets
1:00 Plank on Elbows
12-16 Alternating Landmine Oblique Twist
*Add weight to plank if you are able.
Video Support:
Landmine Oblique Twist
For Time:
2 Rounds
500m Row
1000m Run
500m Row
1000m Run
500m Row
1000m Bike Erg
1:00 Box Breathing
Score: Total Time
Stimulus: Aerobic Threshold / Zone 2
RPE: 4-5/10
Goal: 18-22 minutes per round
Cap: 24:00 per round (48:00 total)
Primary Objective: Maintain conversational effort throughout the entire session while extending continuous running duration.
Secondary Objective: Continue tracking heart rate recovery during the 1:00 box breathing period and compare it to Week 1.
Workout Strategy:
Your target pace remains your established zone 2 run pace from the 5 Mile Aerobic Test. The difference this week is that the run segments are longer, requiring greater patience and discipline. Resist the temptation to accelerate during the first few minutes of each 1000m run; settle into a sustainable rhythm and hold it for the entire segment. The row and bike should continue to match the effort level of the run, serving as aerobic support rather than recovery or intensity spikes. Use the 1:00 box breathing period to actively lower your heart rate through controlled nasal breathing and note how quickly your body recovers between rounds. If recovery is becoming increasingly difficult or your heart rate continues drifting upward throughout the session, back the pace down slightly.
Progression Notes: Week 2 increases the length of the continuous running efforts while maintaining the same overall aerobic objective as Week 1. Longer run segments reduce opportunities for pace resets and demand greater efficiency at sustaining true zone 2 output. This progression continues building aerobic durability while reinforcing pacing awareness and breathing control. As the cycle advances, the goal is to accumulate more uninterrupted time at aerobic threshold without allowing heart rate drift or perceived effort to rise significantly.
Level 3: As prescribed
Level 2: 2 Rounds
400m Row
800m Run
400m Row
800m Run
400m Row
800m Bike Erg
1:00 Box Breathing
Level 1: 2 Rounds
300m Row
600m Run
300m Row
600m Run
300m Row
800m Bike Erg
1:00 Box Breathing
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
:45/:45 Pigeon Pose
20 Seated 90-90 Rotations
10/10 Banded Archer from Squat
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Echo Bike, Building
Minute 2 - 2 Wall Walks w/ 2/2 Shoulder Taps
Minute 3 - 3 Muscle Cleans + 3 Front Squats, Building
Video Support:
Seated 90-90 Rotations
Banded Archer from Squat
Wall Walks
PRVN Build Week 2/13
For Load:
5 Sets
3 Reps @ 75%
*Following the final rep of each set, perform 2 Front Squats.
% is Based on 1RM Squat Clean
Set the blocks so the bar is just below the knee. The emphasis here is on the technical transition from below the knee to above the knee, and rapid force development as we navigate the mid thigh to the power position. You may drop to the blocks between reps.
Record Working Weights
PRVN Build Week 2/13
For Load:
8 Sets @ 40-50%
5 Banded Strict Press
-rest exactly 1:00 b/t sets-
% is Based on 1RM Strict Press
Warmup before hand and find your RPE 8 load for the day within the percentage range, then use that weight across for all working sets.
Record Working Weights
Video Support:
Banded Press
For Quality:
6 Sets
25ft/7.5m Backwards Handstand Walk
25ft/7.5m Handstand Walk
-rest 1:00 b/t sets-
Score: Time, Including Rest
The goal for today is to work our baseline positions, which the backwards walk really enforces. Proper hollows, not relying on overextension for momentum and movement, is critical to succesfully walk backwards.
Level 3: As Prescribed
Level 2:
For Time:
8 Sets
25ft/7.5m Handstand Walk
-reset :45 bt sets-
Level 1:
3 x 3/3 Pike Leg Lifts from Box
5 x 1-2 Steps from Nose to Wall
10 x Walks to Wall
*Move further from the wall each set if having success. Move back in if you are struggling for momentum and positions.
Video Support:
Handstand Walks
Pike Leg Lift Off Box
Handstand Walks to Wall
For Completion:
30:00 EMOM
Minute 1 - ‘Max’ Calorie Echo Bike
Minute 2 - 8 Clean & Jerks
Minute 3 - 8 Burpee Box Jump Overs (Facing)
Minute 4 - 16 Wallball Shots
Minute 5 - 8 Power Snatch
Minute 6 - 8 Bar Muscle Ups
Barbell: 135/95lbs (61/43kg)
Wallball: 20/14lbs (9/6kg) to 10/9ft
Box: 24/20in
Goal:
Level 3 - 15/11 Calories / Set
Level 2,1 - 13/10 Calories / Set
*Do not exceed these calorie targets. If/when you hit them, stop.
Score: Total Echo Bike Calories
RPE: 7-8.5/10, Building
Primary Objective: Barbell Singles Pace
Secondary Objective: Unbroken Gymnastics
This should feel manageable for about 3 cycles before the RPE starts to build and some aerobic drift and building total body fatigue sets in. Pace the echo bike to take most of the minute each time, so that effort stays aerobic and steady throughout. Note there is a cap on the calories each minute. On every other minute we should be able to earn :20 of rest without over reaching early. In the final 2 cycles it is certainly expected you see and feel some drift, having to reach more to stay on pace.
Last week I will post this - A workout with no score? Correct. In the off season cycle here you will see one longer EMOM format each week - occasionally scored, occasionally not. The goal is to get to know yourself as an athlete, what you’re capable of, and how to build RPE and stay mentally focused. The work is prescribed, your job is to breathe, stay on pace, and execute. You should NOT miss any minutes today. Another benefit and focus of these styles of workouts will be accumulating quality volume while respecting RPE and not creating wear and tear like a straight AMRAP would.
Pick a level that you are confident you can complete the work every single minute today.
Level 3: As Prescribed
Level 2:
For Completion:
30:00 EMOM
Minute 1 - ‘Max’ Calorie Echo Bike
Minute 2 - 7 Clean & Jerks
Minute 3 - 7 Burpee Box Jump Overs (Facing)
Minute 4 - 14 Wallball Shots
Minute 5 - 7 Power Snatch
Minute 6 - 5 Bar Muscle Ups
Level 1: Barbell: 115/75lbs (52/34kg)
For Completion:
30:00 EMOM
Minute 1 - ‘Max’ Calorie Echo Bike
Minute 2 - 7 Clean & Jerks
Minute 3 - 7 Burpee Box Jump Overs (Facing)
Minute 4 - 14 Wallball Shots
Minute 5 - 7 Power Snatch
Minute 6 - 3 Bar Muscle Ups / 7 Chest to Bar Pull-Ups
Video Support:
Barbell Cycling w/ Tim - Singles
Bar Muscle Up - Tips
For Quality:
3 Sets
6-8 Tempo Strict Matador Dips
10-12 Incline Dumbbell Row
*:02-:03 Eccentric on each Dip Rep
Video Support:
Incline Dumbbell Row
Warm-Up:
5:00 Bike Erg @ Easy Conversational Pace (Damper @ 4/3)
-
10 Cossack Squats
10 Deep Lunge Mountain Climbers
10/10 Single Leg Glute Bridges
--
10 Air Squats
5 No Jump Burpees
10 Squat Jumps
-
1:00 Bike Erg Easy / Moderate
:40 Bike Erg Moderate
:20 @ Target Wattage
-
Rest 2:00 Then Get Into It
Main Set:
For Watts
5 Sets:
3:00 Bike Erg
Rest 2:00
Score: Average Wattage Across All Work Intervals
Damper @ 6/5
Stimulus: Aerobic Power / VO2 Max Development
RPE: 8-9/10
Goal: 92-96% of 5:00 Test Wattage
Primary Objective: Hold consistent wattage across all five intervals.
Secondary Objective: Minimize drop-off from the first interval to the final interval.
Workout Strategy:
The goal today is not to set a new PR. Instead, we're taking the power established during the 5:00 test and extending the amount of time we can sustain a high percentage of that output. The first interval should feel controlled and repeatable, allow yourself to settle into your target wattage quickly without spiking above it. As fatigue accumulates, focus on maintaining rhythm, breathing, and cadence rather than chasing higher numbers. By the fourth and fifth intervals, discomfort should be significant, but your wattage should remain relatively stable. If you find yourself dropping more than 5% from your target range, reduce the opening pace of the next interval slightly and focus on consistency.
Progression Notes: Week 1 established your peak sustainable power via the 5:00 test. This week begins the process of converting that power into durability. The objective is to accumulate meaningful time at a wattage that sits just below test pace while maintaining repeatability across multiple efforts. Over the coming weeks, we'll gradually increase total time at these intensities through longer intervals, reduced recovery, and larger work volumes. The athletes who learn to hold strong wattage late into sessions, not just for a single effort, will see the greatest improvements in aerobic power, VO2 max, and overall engine capacity.
Level 3,2: As Prescribed
Level 1: 4 Sets: 2:30 Bike Erg / Rest 2:00 -- Target 90-94% of 5:00 Test Wattage. Score = Average Wattage Across All Work Intervals.
Video Support:
Cossack Squats
Deep Lunge Mountain Climbers
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Shoulder Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Shoulder Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
Video Support:
Banded Internal Rotations
Banded External Rotations
You can opt to do either option available today.
We suggest you only choose one of the options, and if you don't feel great from the weeks training we suggest you don't do any.
Maximize the remainder of today with recovery and rest.
30 MInute Bike Erg Spin
20 Minute Stretch/Mobility
10 Minute Sauna
This is a very recovery focused piece. This will allow us to get some good blood flow on the bike, have some good focused mobility time, and then finish with a nice calming sauna session.
For Reps:
30:00 AMRAP
1000/900m Bike Erg
15 GHD Hip Extensions
1000/900m Echo Bike
50ft/15m Reverse Sled Drag, Moderate
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 5-6/10
Primary Objective: Consistent Bike Paces
Secondary Objective: Maintain RPE Guidance
Today the goal is to pace out the bike consistently from start to finish, maintaining a good steady RPE 6-7 effort. From there, we will move through some very light and manageable touches on some midline positional focused movements. Keep the sled unbroken and maintain quality movement on the GHD variations here.
If you don't have a sled to drag, perform 30 seconds of banded monster walks.
Level 3, 2,1: As Prescribed
Video Support:
Banded Monster Walk
Warm-Up:
500m of "SKIPS"
Complete the 500m as follows:
100m Swim
100m Kick
100m IM (25m Butterfly, 25m Backstroke, 25m Breaststroke, 25m Freestyle)
100m Pull
100m Swim
Rest as needed
Technique Set:
2 Sets, For Quality
25m Fingertip Drag + 25m Swim
25m Six Kick Swim + 25 Swim
25m Fist Drill + 25m Swim
25m Catch-Up + 25m Swim
Rest as needed between each 50m interval
Rest as needed between sets
Then complete:
Stamina Set:
Every 3:00 minutes, 8 Sets
125m Swim
Aim to complete each interval at a Strong Sustainable Pace. Focus on the length of your stroke and smooth efforts throughout. If you are not getting at least 15 seconds of rest, adjust the time frame to every 3:15-3:30 in order to allow more rest and the effort to be smooth and rhythmic.
Cooldown:
100m Cooldown
Level 3,2: As Prescribed
Level 1:
250m Skips (50m Each Drill)
-then-
Stamina Set:
Every 3:30 minutes x 6 Sets
125m Swim
Video Support
Six Kick Swim
Fist Swim
Catch-Up Swim
Fingertip Drag Drill
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
4 Sets
:30 Banded Lats Stretch
1:00 / Side Couch Stretch
1:00 / Side Box Glute Stretch for side
:30/:30 Pec Stretching
-Then-
2 sets
10 repetitions per exercise of Resistance Band Shoulder Warm Up (See Video)
B) 30:00 EMOM
Minute 1 - 15 Hollow Rolls
Minute 2 - 10 Ring Row Elevated feet
Minute 3 - 6 Deficit Handstand Push Up Tempo (41x1)
Minute 4 - 20 Kip Swings on Bar
Minute 5 - 15 Superman Roll
Minute 6 - 1:00 min Bike Erg recovery pace
In this EMOM we want to see technique sustained over time, focus on the details. In the Deficit handstand push-up, lower in 4 seconds, stay down for 1 second, and come out with an explosion and Hold the top position for 1 second.
Score: Completion
Level 3,2: As Prescribed
Level 1:
Gymnastics
B) 24:00 EMOM
Minute 1 - 15 Hollow Roll
Minute 2 - 8 Ring Rows
Minute 3 - 6 Handstand Push Up Tempo (41x1)
Minute 4 - 15 Kip Swings on Bar
Minute 5 - 15 Superman Roll
Minute 6 - 1:00 min Bike Erg recovery pace
Video Support:
[Resistance Band Shoulder Warm Up] https://www.youtube.com/shorts/MDHUJR86A8I
For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Overhead Reach - Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Skin the Cat - Stay within pain-free range / Control eccentrics and transitions / Use stretch if rings feel aggressive
Pigeon Pose - Square hips as tolerated / Stay tall before folding / Calm nasal breathing
:45/:45 Couch Stretch
10/10 Kettlebell Windmill Press, Light
10/10 Bird Dog from Crawling
-then-
For Quality:
9:00 EMOM
Minute 1 - 64 Single Unders
Minute 2 - 16 Alt. Box Step Ups
Minute 3 - 5 No Foot High Hang Snatch, Building
PRVN Build Week 2/13
For Load:
Every 1:15 x 12 Sets
1 Squat Snatch
2 Sets @ 75%
3 Sets @ 78%
4 Sets @ 81%
3 Sets @ 84%
% is Based on 1RM Squat Snatch
Record Working Weight
PRVN Build Week 2/13
For Load:
5 Sets @ 75-80%
3 Segment Snatch Pulls
% is Based on 1RM Snatch
You will pause for a full 2 seconds below the knee on each pull today. The goal here is to develop positional endurance at one of the most critical phases of the lift, and then develop speed to the hip as we make the transition around the knee. These pulls will not be touch and go.
Record Working Weights
Video Support:
Segment Lifting - Knee
PRVN Build Week 2/13
For Load:
4 Sets
12 Reps @ ~50%
This is 6 reps per leg, alternating each step. The goal is an RPE 8 load across.
Record Working Weight
For Time:
Until 60 Overhead Squats Are Complete
2:00 On
20/15 Calorie Ski
40 Double Unders
Max Overhead Squats Rem. Time
-rest 1:00 b/t sets-
*There is a 6 set cap on the workout.
Barbell: 115/75lbs (52/34kg)
Goal: Finish in 5-6 Sets
Score: Time, Including Rest
RPE: 8-9/10
Primary Objective: Aggressive Ski Pace
Secondary Objective: Unbroken Overhead Squats Every Interval
Today is about taking chances on the ski and trusting you can breathe and be efficient on the double unders to minimize shoulder fatigue. From there, the task is simple - keep the bar overhead, keep reps clean, and trust your cycle speed.
Level 3: As Prescribed
Level 2: Barbell: 95/65lbs (43/29.5kg)
For Time:
Until 60 Overhead Squats Are Complete
2:00 On
18/13Calorie Ski
36 Double Unders
Overhead Squats
-rest 1:00 b/t sets-
*There is a 6 set cap on the workout.
Level 1: Barbell: 75/55lbs (34/25kg)
For Time:
Until 60 Overhead Squats Are Complete
2:00 On
15/11 Calorie Ski
30 Double Unders
Overhead Squats
-rest 1:00 b/t sets-
*There is a 6 set cap on the workout.
Video Support:
Double Unders
For Quality:
3 Sets
10 Barbell Hip Thrust, Moderate
15 Reverse Hyper, Moderate
*Do Bodyweight or Banded Reverse Hyper off GHD if you do not have a Reverse Hyper Machine
Video Support:
Barbell Hip Thrust
GHD Reverse Hyper
For Calories
8 Rounds
2:00 Bike Erg @ 55-60% of 5:00 Max Wattage
1:00 Row @ 6/10 RPE
2:00 Bike Erg @ 55-60% of 5:00 Max Wattage
1:00 Echo Bike @ 6/10 RPE
2:00 Bike Erg @ 55-60% of 5:00 Max Wattage
1:00 Ski Erg @ 6/10 RPE
Score: Total Calories
*Don't stress about recording calories today as the focus here is on maintaining RPE and consistent work time.
Stimulus: Aerobic Threshold / Mixed Machine Zone 2
RPE: 5-6/10
Goal: Maintain steady aerobic effort across all 8 rounds, returning to the Bike Erg three times per round and matching outputs from round to round
Primary Objective: Hold consistent Bike Erg wattage and machine outputs from start to finish
Secondary Objective: Minimize heart rate drift despite repeated machine changes
Workout Strategy:
The Bike Erg is the anchor of today's session, but rather than completing one long continuous block, you'll return to it three separate times per round. That structure forces you to continually re-establish rhythm and breathing after each machine transition. Stay disciplined with your Bike Erg pacing and resist any temptation to lift effort after a machine change; the Row, Echo Bike, and Ski Erg should all feel interchangeable from an effort standpoint. Each 1:00 interval is a chance to stay loose and move, not push. By the end of the session, every round should look nearly identical in both output and perceived exertion. If your calories are dropping round over round, back off slightly on the 1:00 machines before touching your Bike Erg pace.
Progression Notes: Week 2 builds on Week 1 by increasing the frequency of transitions within each round. Where Week 1 established your baseline aerobic output across machines, this week challenges your ability to re-settle into aerobic rhythm quickly after each change. The total work duration and overall demand remain consistent. The added variable is the repeated disruption to breathing and pacing. As your aerobic system develops, you should notice less heart rate fluctuation during transitions and a greater ease holding consistent output regardless of which machine you're on.
Level 3,2: As Prescribed
Level 1: 6 Rounds
2:00 Bike Erg @ 55-60% of 5:00 Max Wattage
1:00 Row @ 6/10 RPE
2:00 Bike Erg @ 55-60% of 5:00 Max Wattage
1:00 Echo Bike @ 6/10 RPE
2:00 Bike Erg @ 55-60% of 5:00 Max Wattage
1:00 Ski Erg @ 6/10 RPE
For Quality:
3 Rounds:
5/5 Bird Dog Rows (light, controlled)
5/5 Neutral Wrist Curls
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
Video Support:
Bird Dog Rows
Neutral Wrist Curls
Fingertip Curls
1:00 Seated Straddle
10/10 Half Kneeling Kettlebell Upside Down Press, Light
20/20 Banded Side Steps
-then-
For Quality:
3 Rounds
15 Calorie Row, Building
10 Push Press, Light
10 Ring Rows
PRVN Build Week 2/13
For Load:
4 Sets @ 73-78%
4 reps w/ 5s Eccentric
Goal is an RPE 8 load throughout here.
% is Based on 1RM Deadlift
Technical Notes:
Consistent, controlled eccentric, no touching or pause in the bottom. Perform an explosive concentric effort on each rep to the best of your ability. You will not touch the ground between reps here.
Depending on your comfort and positions with this movement, you may need to drop the weight range by about 5% and that is completely fine here.
Record Working Weights
PRVN Build Week 2/13
For Load:
Part A)
4 x 3 Tall Jerk, Building
Part B)
10 Sets @ 75-85%
1 Tempo Split Jerk
You will hold the dip and catch for 1 second on every split jerk. Build within the percentage range by feel, keeping RPE to no higher than an 8 as you build.
% is Based on 1RM Split Jerk
Record Each Working Weight
Video Support:
Tall Jerk
PRVN Build Week 2/13
For Quality:
5 Sets
~50% of Max Strict Pull-Ups
~50% of Max Strict Ring Dips
-rest :90 b/t each set and each movement-
No added weight here. Round down if 50% is a decimal. Each set should feel like an RPE 7 (3-4 reps in the tank).
Record Reps / Set
For Reps:
3 Rounds, 1:00 Per Station:
Station 1 - American Kettlebell Swing
Station 2 - GHD Sit Ups
Station 3 - Wall Walks
Station 4 - Rest
Kettlebell: 32/24kg
Goal:
Level 3 - 20/25-30/7-10 Reps
Level 2 - 16-20/20-25/6-8 Reps
Level 1 - 16-20/15-20/4-6 Reps
Score: Total Reps
RPE: 7.5/10
Primary Objective: Consistency Across Rounds
Secondary Objective: Wall Walk Tempo
Today is about midline power output into a cycling battle. Look to hold on to a strong pace on both the kettlebell (going unbroken) and GHD sit ups (pushing cycle speed) minutes that feels sustainable for all 3 sets. Then comes the main emphasis for the day - going at a sell out pace, muscularly, on the wall walks from the get go. Reps achieved on the wall walks are expected to fade slightly as each set goes by.
Remember this is a training workout; stimulus over score. Yes the wall walks are the slowest most costly rep here, but they are the emphasis so keep the throttle down.
Level 3,2: As Prescribed
Level 1: Kettlebell: 24/16kg
Video Support:
Wall Walks
For Quality:
3 Sets
15 Dumbbell Zottman Curl, Moderate
:30-:45 Pull Up Bar Hang
*:02 Eccentric on each Hammer Curl rep
*Choose a weight you can do the plate pinch hold unbroken with
Video Support:
Dumbbell Zottman Curl
Pull Up Bar Hang
Warm-Up:
800m Easy
--
10/10 Leg Swings
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m A-Skips
10m B-Skips
10m/10m Running Heel Pulls
--
4 x 40m Strides / Pick-Ups (Focus on Turnover), Walk Back Recovery
--
10m A-Skips
10m B-Skips
10m/10m Running Heel Pulls
--
4 x 80m Strides / Pick-Ups (Focus on Turnover), Full Recovery Between
Main Set:
3 Sets
400m @ Mile Pace
Rest 1:00
300m @ Mile Pace - 5-10 sec/mile
Rest 1:00
200m @ Mile Pace - 10-15 sec/mile
Rest 2:00 between sets
Score: Total Working Time
Stimulus: Speed Stamina / VO2 Max / Neuromuscular
RPE: 9/10
Goal: Hold all paces at mile pace or faster
Primary Objective: Consistency Across Sets
Secondary Objective: Last Set = Fastest Set
Workout Strategy:
This workout is directly targeting mile race pace progressions. You start at mile race pace for the 400m and then descend your split per mile as you descend in distance, finishing the 200m repeats close to 800m race pace. The structure is intentional -- the fatigue of the 400m and 300m primes your body to work harder at a shorter distance, not as a reason to slow down. Think of each set as a mini-ladder where the first rep sets the floor and the final rep raises the ceiling. Prioritize smooth, relaxed mechanics throughout. If your form breaks down, your times will too. The goal is not to survive this -- it's to execute it with control. You should finish each 200m feeling fast and in command, not blown out. If you need to choose between hitting the pace and keeping your mechanics clean in the first set, keep the mechanics clean. The paces will come.
Progression Notes:
This session serves as the first progression following the Mile Time Trial and begins the transition from testing to targeted speed development. The focus is on learning to sustain mile pace under fatigue while gradually exposing athletes to faster-than-mile efforts. The 400m repeats establish rhythm and reinforce pacing awareness, the 300m repeats challenge athletes to increase speed while maintaining efficiency, and the 200m repeats introduce 800m race pace mechanics without excessive volume. Athletes should aim for consistent execution across all three sets, prioritizing smooth pacing, relaxed running mechanics, and controlled speed rather than an all-out effort. The goal is to leave the session feeling like there is another set available, setting the foundation for more demanding mile-specific work in the weeks ahead.
Level 3,2: As Prescribed
Level 1: Reduce to 300m @ Mile Pace, Rest 1:00 / 200m @ Mile Pace - 5-10 sec/mile, Rest 1:00 / 100m @ Mile Pace - 10-15 sec/mile, Rest 2:00 between sets
Video Support:
Running Heel Pulls
For Reps:
3 Sets
20 Syncro American Kettlebell Swing
25 Syncro GHD Sit Ups
P1 - 25/20 Calorie Row
P2 - 8 Wall Walks
-rest 1:30 b/t sets-
Kettlebell: 32/24kg
Flow: Today is a straight forward syncro workout to start - the swings will be at the top, the ghd will be at the foot pad touch. From there, partner 1 will move to the row and partner 2 will move to the wall walks. Once both partners have completed their station, they will switch. From there, the round is complete.
Level 3,2: As Prescribed
Level 1: Kettlebell: 24/16kg / 20 GHD Sit Ups
Video Support:
Wall Walks
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Video Support:
Shin Box to Lunge
Banded Chop
Elevated Active Pigeon Pose
Enjoy :-)
For Quality:
2–3 Sets
:60 Crocodile Breathing
6 Tall-Kneeling Band Pulldown w/ Reach
Smooth tempo
:45 / side Supported Cossack Sit
:60 Legs-Up-the-Wall or Supine Breathing
Intent: Down-regulate, restore full-body range, and finish the week feeling recovered and ready to train.
Notes:
Crocodile Breathing - Hands under forehead / Breathe into belly and ribs / Slow nasal breaths
Tall Kneeling Pulldown - Breathe in at the top / Long exhale as arms straighten overhead
Supported Cossack - Use support for balance / Actively pull into depth / Stay relaxed through hips
Leg Up Wall/Supine - Long exhales / Let nervous system downshift / Minimal effort
Video Support:
Crocodile Breathing
Tall Kneeling Pulldown
Supported Cossack
Leg Up Wall Breathing