PRVN COMPETE

2025-12-06 ~ 2026-07-05
2025.12.15 — 2025.12.2112/15 — 12/21
最新一周
周一
12/15
Description

:45/:45 Couch Stretch
20 Block & Twists from Squat
15/15 Clamshell Plus
20 Banded Face Pulls
-then-
For Quality:
9:00 EMOM
Minute 1 - 6 Box Jumps + 6 Goblet Squats, Light
Minute 2 - 12 Ring Rows
Minute 3 - 12 American Kettlebell Swings

Athlete's Notes

Video Support:
Clamshell Plus
Banded Face Pulls

Description

Hercules Test Week

Front Squat
For Load:

Establish a 1RM

Athlete's Notes

Record Heavy for the Day

Description

Hercules Test Week

For Time:
15/10 Legless Rope Climbs
*10:00 Time Cap

Athlete's Notes

Score: Time (Or Reps, 10:00 + 1 second Per Rep Left)
*Compare results to April 22, 2025.
RPE: 7/10

If you get time capped today, that's completely fine. This is a great skill check if you have this movement, even if your capacity is limited with it. This will be a pure battery test, and the muscular fatigue will bring you to a screeching hault if you attack this too aggressively. No failed reps is our first and foremost goal here.

Level 3: As Prescribed
Level 2: As Prescribed. Knowing we might not finish, this is still a great benchmark to have for our raw capacity here.
Level 1: 5:00 AMRAP of Legged Rope Climbs

Video Support:
Kipping Legless Rope Climb
Rope Climb Descents

Description

For Time:
5 Sets
200m Run
20 Wallball Shots
10-8-6-4-2 Power Snatch
-rest 1:00 b/t sets-

Wallball: 30/20lbs (12.5/9kg) to 10/9ft
Barbell: 185/125lbs (85/56kg)

Athlete's Notes

Goal: 3:00-4:00 First Set & Negative Split
Score: Total Working Time
RPE: 9/10

Primary Objective: Unbroken Wallball Shots
Secondary Objective: Barbell Pace

Today the run has the lowest priority, keep an RPE 8 pace throughout that allows you to attack the wallball and power snatches. Look to keep the wallballs unbroken, and then approach the barbell at a pace you are confident you can sustain across the descending rep scheme. Meaning, a touch more conservative on the 10, and trying to sustain/build tempo as the rep scheme decreases - which will be the main place of the negative split today.

Level 3: As Prescribed
Level 2: Barbell: 155/105lbs (70/48kg) / Wallball: 20/14lbs (9/6kg)
Level 1: Barbell: 135/95lbs (61/43kg) / Wallball: 14/10lbs (6/4kg)

Video Support:
Barbell Cycling w/ Tim - Singles

Description

For Quality:
5 Sets
:12/:12 Single Arm Hang
8 Dual Dumbbell Chest Supported Rows, Heavy
4/4 Slow Side Lying Dumbbell External Rotations, Light

Athlete's Notes

Use some foot assistance as needed for the single arm hangs so you can maintain control and minimal movement while hanging.

Video Support:
DB Side Lying External Rotations

Description

For Time
2000m Row

Athlete's Notes

Goals:
Level 3: Men: Sub 6:30 / Women Sub 7:30
Level 2: Men: Sub 7:00 / Women Sub 8:00
Level 1: Men: Sub 7:20/ Women Sub 8:10
Score: Time
Stimulus: V02 Max / Rowing Capacity Test
RPE: 10/10 *Test

Primary Objective: Achieve a 2k Row PR
Secondary Objective: Roughly Even Splits across each 500m

Strategy: Look to tackle the first 500m with the goal of giving you a bit of a buffer here going into the middle 1000m where the pace will gradually rise, but average pace moves closer to goal pace, and by the final 500m where we pull pace back down and push to maintain our goal average pace per 500m.

Level 3,2,1: As Prescribed

周二
12/16
Description

:45/:45 Banded Front Rack Stretch
15 Scap Push Ups
10/10 Hip Airplanes
-then-
For Quality:
8:00 AMRAP
1 Wall Walk + :05 Hold
5 High Hang Muscle Cleans, Building
5 Pike Handstand Push Ups
30 Plate Hops

Athlete's Notes

Video Support:
Plate Hops
Hip Airplanes
Banded Front Rack Stretch

Description

Hercules Test Week

For Load:

Establish a 1RM

Athlete's Notes

Record Heavy for the Day

Description

For Time:
50 Strict Handstand Push Ups

There is an 5:00 time cap.

Athlete's Notes

Score: Time (5:00 + 1 Second Per Rep for Time Cap)
*Compare results to February 22, 2025.
RPE: 7/10

This baseline pressing test will give us a good gauge of where we are for a big dose of a key gymnastics movement. Break these up however you need to in order to maximize your overall time. Take any strategic elements you learned from your last test and try to apply them here to better manage fatigue on the back half of this test.

Level 3 & 2: As Prescribed
Level 1: 30 Kipping Handstand Push-Ups for Time
*The 5:00 cap applies to Level 1 as well.

Video Support:
Kipping HSPU

Description

For Reps:
13:00 AMRAP
10 Push Press
15 Pull-Ups
10 Burpee to Target
45 Double Unders

Barbell: 135/95lbs (61/43kg)

Athlete's Notes

Goal: 4-6 Rounds
Score: Rounds & Reps
RPE: 8/10

Primary Objective: Burpee Pace
Secondary Objective: Unbroken Pull-Ups

Today is a gritty, upper body focused day. No movement or load will bring you to a hault here, so look to lean into your fitness from the start. The pull-ups should feel pretty strong as the only pull/grip here, but overall upper body fatigue will still make it an uncomfortable set. Being able to breathe through a manageable set of double unders will be key today.

Jump and touch a target, with two hands, that is 6 inches out of your standing reach.

Level 3: As Prescribed
Level 2:
13:00 AMRAP
8 Push Press
12 Pull-Ups
8 Burpee to Target
36 Double Unders
Level 1: Barbell: 115/75lbs (52/35kg)
13:00 AMRAP
8 Push Press
12 Pull-Ups
8 Burpee to Target
24 Double Unders

Video Support:
Double Unders

Description

For Quality:
3 Sets
12/Side Lateral Box Step Ups, Moderate
10/10 Single Leg Leg Extension, Moderate

Athlete's Notes

Use the kettlebell on foot variation for the single leg extensions today. Use a moderate weight in the front rack position with a single kettlebell (same side) for the lateral step up.

Video Support:
Kettlebell Leg Extension

Description

For Distance:
35:00 Minute Run
Steady Zone 2 Pace / 4-5 RPE

Athlete's Notes

Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 5/10

Primary Objective: Keeping the heart rate low and pace easy today
Secondary Objective: Even pacing across the entire 35 minutes

Level 3,2,1: As Prescribed

Description

For Completion:
12:00 AMRAP
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Aparts
5 Inch Worms (5s in Down & Up Dog Positions)

Athlete's Notes

Video Support:
Seated Figure Four Stretch
3-Way Banded Pull Apart

周三
12/17
Description

:45/:45 Twisted Cross
20 Banded Snatch Grip Press
15 Bootstrap Squats
-then-
For Quality:
4 Rounds
10 Calorie Row, Building
10 Alt. Box Step Ups
:10 Dip Support (Top)
5 No Dip Snatch Balance (Lower Catch Each Rep)
*Empty Bar

Athlete's Notes

Video Support:
Bootstrap Squat
Snatch Balance
Twisted Cross Stretch

Description

Hercules Test Week

For Load:

4 Sets @ 50-65%
3 Position Squat Snatch
-then-
Establish a 1RM Squat Snatch

Athlete's Notes

Record Heavy for the Day

Description

Hercules Test Week

For Load:

Establish a 5RM

Limit this to two attempts at most today.

Athlete's Notes

Record Heavy for the Day

Description

For Time:
2 Sets
4 Rounds
50ft/15m Bearhug Sandbag Carry
50ft/15m Farmers Carry
6 Back Squats
6 Ring Muscle Ups
-into-
25/18 Calorie Echo Bike
-rest 4:00 b/t sets-

Sandbag: 200/150lbs (90/70kg)
Dumbbells: 100/70lbs (45/32.5kg)
Barbell: 315/215lbs (140/95kg)

Athlete's Notes

Goal: 8:30-11:30 Sets
Score: Total Time, Including Rest
RPE: 8/10

Primary Objective: Unbroken Workout
Secondary Objective: Conservative Start, Consistent Finish

This is a workout inspired by the Rogue Invitational this year. Heavy on the strongman and the barbell, with a manageable dose of skill under some high CNS fatigue. The overarching goal here is to keep each implement and station unbroken, and use your transitions to start smart and in control, and be able to maintain consistency throughout each set. These should undoubtedly be limited by muscular output and the heavy loading today, expect these squats to feel very heavy as we go.

Level 3: As Prescribed
Level 2:
Sandbag: 150/100lbs
Dumbbells: 70/50lbs
Barbell: 275/185lbs
Level 1: Sandbag: 100/80lbs / Dumbbells: 50/35lbs / Barbell: 225/155lbs
2 Sets
4 Rounds
50ft/15m Bearhug Sandbag Carry
50ft/15m Farmers Carry
6 Back Squats
6 Chest to Bar Pull-Ups
-into-
20/15 Calorie Echo Bike

Video Support:
Ring Muscle Up Tips

Description

For Quality:
4 Sets
7/7 Stagger Stance Good Mornings, Moderate
7/7 Single Leg Hip Thrust + :15 Hold on Final Rep, Heavy

Athlete's Notes

Maintain a 3 second negative on each good morning today.

Video Support:
Single Leg Hip Thrusts
Stagger Stance Good Morning

Description

For Calories
10:00 Max Calorie Echo Bike

Athlete's Notes

Goal:
Level 3: Men 215+ / Women 155+
Level 2: Men 190+ / Women 135+
Level 1: Men 165+ / Women 115+
Score: Calories
Stimulus: V02 Max
RPE: 10/10 Test

Primary Objective: Achieve a PR on the 10 minute Max Calorie Test
Secondary Objective: Keep a consistent RPM across all 10 minutes for the best result.

Level 3,2,1: As Prescribed

Description

For Completion:
10:00 AMRAP
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions

Athlete's Notes

Video Support:
Banded Ankle Eversions
Duck Walk

周四
12/18
Description

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.

Description

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.

Description

For Meters
3 Rounds (42:00 Clock)
4:00 Row
-rest :30-
4:00 Bike Erg
-rest :30-
4:00 Ski Erg
-rest 1:00-

Athlete's Notes

Score: Total Meters
RPE: 5-6/10
Stimulus: Zone 2 Recovery

Today on our testing week we are getting a good, steady flush as our active recovery today. Look to keep paces similar for each machine, each set. Aim for a 10k pace on the row and ski, and a 20k pace on the bike erg.

Level 3,2,1: As Prescribed

Description

Warm-Up:
3 Sets
100m Swim Easy
50m (25m Kick / 25 Drill)

Main Set
Part A)
8 x 50 Builds Working on speed on turns off the wall

Part B)
For Time
300m Swim @ 500m Race Pace
Rest 30 sec
200m Swim @ increased pace
Rest 30 sec
100m Swim @ Fastest sustainable pace

Part C)
4 Sets x 100m Pull
- Rest 30 seconds b/t intervals -
*Focus on hard long strokes and pressing the water past the body once hand position reaches hip

Cool Down
100m (25m breast/25m back)

Athlete's Notes

Score: Time, Including Rest, Part B
RPE: 8/10

Level 3, 2: As Prescribed
Level 1: 4 Sets Part A / 2 Sets Part C

Description

A)Start with the Stretching Session (See Videos)

B)For quality:
30:00 EMOM
Minuto 1 - 3 Wall Walk w/ :05 Hold at Top Each Rep
Minuto 2 - :10 Seconds False Grip Hang on Rings
Minuto 3 - :15 Seconds Bottom of Ring Push Up Hold
Minuto 4 - 5/5 Lateral Box Step Up (eccentric focused)
Minuto 5 - 10 x Golfer’s Elbow Drills w/ 25/15lb Dumbbells

Athlete's Notes

Goal: Quality Progressions
Score: Completion
RPE: 5/10

Primary Objective: Unbroken Gymnastics
Secondary Objective: Maintain quality in all exercises

In this section, we aim to cover general gymnastics and basic positions. We will focus on quality, taking the initiative to modify the tempos and repetitions as needed to suit your skill level.

Level 3,2: As Prescribed
Level 1:
30:00 EMOM
Minuto 1 - 3 Wall Walks
Minuto 2 - :15 Active Bar Hang in Hollow
Minuto 3 - :15 Bottom of Ring Push Up Hold
Minuto 4 - 5/5 Lateral Box Step Up (eccentric focused)
Minuto 5 - 10 x Golfer’s Elbow Drills w/ 25/15lb Dumbbells

Videos Support:
Stretch Session
False Grip Hang on Rings
Bottom of Ring Push Up Hold
Lateral Box Step Up (eccentric focused)
Golfer’s Elbow Exercises

周五
12/19
Description

20 Seated 90-90 Rotations
20 Banded Side Steps
20 Banded Press
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Machine of Choice, Building
Minute 2 - 5 Burpee Broad Jumps
Minute 3 - 5/5 Kettlebell Hang Squat Clean & Press
*Use a moderate kettlebell for each set.

Athlete's Notes

Video Support:
Seated 90-90 Rotations
Banded Side Steps

Description

Hercules Test Week

For Load:

4 Sets @ 50-65%
3 Position Squat Clean + Jerk
*Floor, Hang, High Hang.

-then-

Establish a 1RM Clean & Jerk

Athlete's Notes

Record Heavy for the Day

Description

Hercules Test Week

For Load:

Establish a 1RM

Athlete's Notes

Record Heavy for the Day

Description

For Completion:
Part A)
Establish a 3RM Strict Pull-Up

-then, rest at least 5:00-

Part B)
Establish a Max Set of Strict Pull-Ups

Score: Max Strict Pull-Ups
*Heavy in notes.

Athlete's Notes

Record Heaviest Load & Max Reps
-Record your max rep set in the main box for the day, and put your 3RM in the notes.
Compare results to September 15, 2025.

NOTE*

If you don't have strict pull-ups, you will not do the 3RM test, and you will test a max set of banded strict pull-ups with the goal being to pick an assistance level that lets you get at least 10 reps here today.

Description

For Time:
30-20-10
GHD Sit Ups
Dumbbell Squats
Kipping Handstand Push Ups

Dumbbells: 2x50/35lbs (22.5/15kg)

Athlete's Notes

Goal: 6:30-9:30
Score: Time
RPE: 9/10

Primary Objective: Go Fast, Take Chances
Secondary Objective: HSPU Management

Today is a muscular sprint. Attack the GHD sit-ups from the start and then maintain a smooth cadence on the bigger sets of dumbbell squats. You may hold the dumbbells on the shoulders however you like today. When it comes to the handstand push ups, take intelligent risks here today. This will be the main sticking point in the early, dense sets.

Level 3 should look to go unbroken or close to it. Level 2 athletes should attempt 3 quick sets early then 2s throughout. Level 1 needs to listen to the body here and keep technique first and foremost.

Level 3: As Prescribed
Level 2:
For Time:
24-18-12
GHD Sit Ups
Dumbbell Squats
Kipping Handstand Push Ups
Level 1: Dumbbells: 35/20lbs (15/10kg)
For Time:
15-12-9-6-3
GHD Sit Ups
Dumbbell Squats
Kipping Handstand Push Ups

Video Support:
Kipping HSPU

Description

For Quality:
5 Sets
10 Archer Ring Push Ups
10 Dumbbell Overhead Tricep Extensions, Heavy

Athlete's Notes

Maintain good tempo and control on the archer ring push ups, modifying the strap orientation as needed for difficulty here.

Video Support:
Archer Ring Push Ups

Description

Warm-Up:
10:00 @ Easy Zone 2 Pace (Conversational)

For Distance
30:00 Run

Cool Down
5:00 @ Easy Zone 2 Pace (Conversational)

Athlete's Notes

Score: Total Meters
*Also record heart rate and overall RPE in notes, if available.
Stimulus: Lactate Threshold / Speed Stamina
RPE: 8-9/10

Primary Objective: Maintain RPE Guidance
Secondary Objective: Descending Splits Throughout

It is important to note RPE here. This is not a sell out test effort, this is intended to be a good threshold run session where we start reaching in the final 10:00 from an RPE perspective, while trying to hold or increase pace slightly.

Level 3,2: As prescribed
Level 1: 20:00 Max Distance Test

周六
12/20
Description

1:30 Foam Roll Lats/Glutes
20 Banded Good Mornings
20 Banded Glute Bridges
15/15 Bird Dog from Crawling
-then-
For Quality:
3 Rounds
10 Dumbbell Death Marches (Light, Smooth Negative)
10 Calorie Ski Erg
10 Box Jumps (Step Down), Easy Height
10 V-Ups

Athlete's Notes

Video Support:
[Bird Dog from Crawling[(https://youtube.com/shorts/Ivi3-h-lYBM?feature=share)
Dumbbell Death March

Description

Hercules Test Week

For Load:

Establish a 3RM

Limit this to two attempts at most today for your true heavy. Do not sacrifice technique for load.

Athlete's Notes

Record Heavy for the Day

Description

For Time:
30 Ring Muscle Ups

Athlete's Notes

Score: Time
*Compare results to April 25, 2025.
RPE: 7/10

Primary Objective: No Failed Reps
Secondary Objective: Stick to the Game Plan

Today we are retesting a benchmark for a critical high skill gymnastics movement in our sport, especially in the early stages of the season (Open & Quarterfinals). Have a plan of attack today and stick to it, whether that's a rep scheme or a fixed period of time you'll rest between sets.

Level 3: As Prescribed
Level 2: 20 Ring Muscle Ups
Level 1: 3:00 AMRAP of Chest to Bar Pull-Ups (Record Each Rep as 1 second). Before this, work through the following drills:

3 x :10 False Grip Chest to Ring Hold
3 x :10 Top Dip Support + Slow Negative
3 x 3 Swinging Ring Rows
5 x 2 Feet Elevated Turnover Drill

Video Support:
Ring Muscle Up Tips w/ Tim
Feet Elevated Ring MU Turnover
Swinging Ring Row

Description

For Time:
4 Rounds
30/24 Calorie Row
4 Rope Climbs
12 Box Jumps
16 Deadlift

Barbell: 225/155lbs (102/70kg)
Box: 30/24in

Athlete's Notes

Goal: 16:00-20:00
Score: Time
RPE: 8.5/10

Primary Objective: Unbroken Deadlifts
Secondary Objective: Rope Climb Pace

Today should be equal parts managing aerobic effort and lower body muscular demand. Attack the rower consistently from round to round, and trust you’ll be able to recover your breathing through the rope climbs. Keep the box jumps to a pace that allows you to get on the bar quickly and manage the deadlifts unbroken.

Level 3: As Prescribed
Level 2:
For Time:
4 Rounds
25/20 Calorie Row
3 Rope Climbs
10 Box Jumps
13 Deadlift
Level 1: Barbell: 185/125lbs (85/56kg) / Box: 24/20in
For Time:
4 Rounds
25/20 Calorie Row
2 Rope Climbs
12 Box Jumps
12 Deadlift

Video Support:
Rope Climb Descents
Rope Climb Footlocks

Description

For Quality:
4 Sets;
10/10 Kettlebell Side Bends, Moderate
1:00 Weighted Plank
10 Weighted GHD Hip Extensions

Hold a plate to your chest for the hip extensions, and a moderate load on the loaded plank.

Description

Warm-Up:
6:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: 12/9 Calorie Bike Erg
minute 3: 12/9 Calorie Ski
minute 4: 15/12 Calorie Row
minute 5: 15/12 Calorie Bike Erg
minute 6: 15/12 Calorie Ski
*Level 1: Adjust down by 2 cals on each of these

"The Erg Test"
20:00 EMOM
minute 1: Max Calorie Row
minute 2: Max Calorie Bike Erg
minute 3: Max Calorie Ski
minute 4: Rest

Athlete's Notes

Goal:
Level 3: 20/16+ Cals / Minute
Level 2: 18/14 + Cals / Minute
Level 1: 16/13 + Cals/ Minute
Score: Total Calories
*Calories per machine each set in notes.
Stimulus: Suprathreshold / V02 Max /Machines
RPE: 9/10

Primary Objective: Even Calories / Minute Across entire 20:00
Secondary Objective: Finish with the 5th round as the best round.

Level 3,2,1: As Prescribed

Description

For Time:
4 Rounds
P1 - 30/24 Calorie Row, Each
P2 - 4 Rope Climbs, Each
12 Syncro Box Jumps
16 Syncro Deadlifts

Barbell: 225/155lbs (102/70kg)
Box: 30/24in

Athlete's Notes

Flow: To start the workout, P1 will be on the rower and P2 will begin on the rope. Each athlete will complete their assigned work. Once they are both done, they will switch stations to complete the other movement. From there, they will advance to the box jumps where the rep will be syncronized locked out at the top. Similar flow to the deadlifts, where reps will be syncro at extension.

Level 3: As Prescribed
Level 2:
For Time:
4 Rounds
P1 - 25/20 Calorie Row, Each
P2 - 3 Rope Climbs, Each
10 Box Jumps
13 Deadlift
Level 1: Barbell: 185/125lbs (85/56kg) / Box: 24/20in
For Time:
4 Rounds
P1 - 25/20 Calorie Row, Each
P2 - 2 Rope Climbs, Each
12 Box Jumps
12 Deadlift

Video Support:
Rope Climb Descents
Rope Climb Footlocks

Description

For Completion:
4 Rounds
5/5 Bird Dog Rows, Light & Slow
:30 Tabletop Crawling
:30/:30 Couch Stretch
10 Seated 90-90 Get Ups

Athlete's Notes

Video Support:
Bird Dog Row
90-90 Get-ups
Tabletop Crawling

周日
12/21
Description

Enjoy :-)