PRVN COMPETE

2025-12-06 ~ 2026-07-05
2025.12.22 — 2025.12.2812/22 — 12/28
最新一周
周一
12/22
Description

Hercules Deload Week

For Load:
4 x 4 @ 60-65%

The first rep of each set will have a 3 second negative and 1 second pause in the bottom.

% is Based on 1RM Back Squat

Athlete's Notes

The goal is an RPE 6-7 effort across today.

Record Working Weights

Description

Hercules Deload Week

For Load:
4 Sets @ 65-75%
2 Hang Power Snatches
1.1 Power Snatch
*Rest :10 after the double, and b/t each single.

% is Based on 1RM Power Snatch

Athlete's Notes

To be clear, this is two unbroken hang power snatches, drop the bar, and then 2 single power snatches. The goal is RPE 6-7 efforts across.

Record Working Weights

Description

For Time:
2 Sets
30-20-10 Calorie Echo Bike
15-10-5 Shuttle Runs (25ft/7.5m Down & Back = 1)
*50ft/15m Farmers Carry Lunge After Each Set
-rest 3:00-

Kettlebells: 2x24/16kg
*Women will Echo Bike 22-15-8 Calories

Athlete's Notes

Goal: 9:00-11:00 Sets
Score: Total Time, Including Rest
RPE: 8.5/10

Primary Objective: Unbroken Lunges
Secondary Objective: Echo Bike Paces

Today we have a straight forward, monostructural focused triplet. Aim to push the echo bike and shuttle runs, and trust your ability to breathe through the lunges even though the legs won't get a break.

Level 3: As Prescribed
Level 2:
For Time:
2 Sets
24-16-8 Calorie Echo Bike
12-9-6 Shuttle Runs (25ft/7.5m Down & Back = 1)
*50ft/15m Farmers Carry Lunge After Each Set
-rest 3:00-
*Women will Echo Bike 18-12-6 Calories
Level 1: Kettlebells: 20/16kg
For Time:
2 Sets
24-16-8 Calorie Echo Bike
12-9-6 Shuttle Runs (25ft/7.5m Down & Back = 1)
*50ft/15m Farmers Carry Lunge After Each Set
-rest 3:00-
*Women will Echo Bike 18-12-6 Calories

Description

For Quality:
3 Rounds
7/7 Side Lunges
7/7 Half Kneeling Leg Extensions

No weight with a 3 second negative each rep on the side lunges.

Athlete's Notes

Video Support:
Kneeling Single Leg Extensions

Description

For Time
5 Sets:
200m Run
500m Row
200m Run
Rest 2:00 b/t sets

Athlete's Notes

Score: Time, Including Rest
Stimulus: Aerobic Capacity and Pacing
RPE: 7.5/10

Primary Objective: Descending Splits
Secondary Objective: Start the runs at 5k Pace and Descend, while holding the 500m Row @ ~5k Pace

This workout is meant to be more moderate today with the goal of starting off with a conservative (RPE 6) pace and building into the 5th set. The total volume here today will be 2k of running and 2500m of Rowing to round out the training session. The overall volume is low to alllow for more recovery this week.

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

周二
12/23
Description

:45/:45 PVC Front Rack Stretch
:45/:45 Half Kneeling Banded Lat Stretch
12/12 Bird Dog from Crawling
-then-
For Quality:
9:00 EMOM
Minute 1 - 6/6 Single Arm Kettlebell Hang Clean, Moderate
Minute 2 - 6 Scap Pull-Ups + 6 Kip Swings
Minute 3 - 12 Alt V-Ups + :10 Hollow Hold

Athlete's Notes

Video Support:
PVC Front Rack Stretch
Half Kneeling Banded Lat Stretch
Bird Dog from Crawling

Description

Hercules Deload Week

For Load:
4 Sets @ 65-75%
2 Hang Power Cleans
1.1 Power Clean
*Rest :10 after the double, and b/t each single.

% is Based on 1RM Power Clean

Athlete's Notes

To be clear, this is two unbroken hang power cleans, drop the bar, and then 2 single power cleans. The goal is RPE 6-7 efforts across.

Record Working Weights

Description

For Quality:
10:00 EMOM
Minute 1 - 18 GHD Sit Ups
Minute 2 - 6 Parallette Kipping Handstand Push Ups

Score: Deficit Used (Inches)

Athlete's Notes

Use an RPE 8 deficit for the handstand push ups today that allows you to go unbroken with a few reps in the tank each set.

Level 3, 2: As Prescribed
Level 1: 12 GHD Sit Ups

Video Support:
Kipping HSPU

Description

#TEAMPRVNTUESDAY

For Reps:
16:00 AMRAP
50 Front Squats
40 Burpee Box Jump Overs (Facing)
30 Bar Muscle Ups

Barbell: 95/65lbs (43/30kg)
Box: 24/20in

Athlete's Notes

Goal: 170-240
Score: Total Reps
RPE: 9/10

Primary Objective: Bar Muscle Up Management
Secondary Objective: Front Squat Consistency

Today we have a chipper style amrap with large chunks of work that require good management of muscle fatigue. Keep the first set of front squats more conservative, focusing on quick reps and quick breaks to set you up for success in the back half of this workout. Approach the first set of burpees at a pace that allows you to attack the bar muscle ups in 4-5 sets, and then take risks on the second round to earn as much time as you can to get back to the bar in round 2!

Level 3: As Prescribed
Level 2:
16:00 AMRAP
40 Front Squats
30 Burpee Box Jump Overs (Facing)
20 Bar Muscle Ups
Level 1: Barbell: 75/55lbs (34/25kg)
16:00 AMRAP
40 Front Squats
30 Burpee Box Jump Overs (Facing)
20 Chest to Bar Pull-Ups

Video Support:
Bar Muscle Up Tips

Description

For Quality:
5 Sets
:20 Banded Paloff Hold/Side
5/5 Side Plank Rotations

Hold a light dumbbell for the side plank rotations if able.

Athlete's Notes

Video Support:
Banded Paloff Press Hold
Side Plank Rotations

Description

For Meters:
Bike Erg
5:00 @ 60-65% FTP (RPE 5-6)
-
3 Sets
5:00 @ 70-75% FTP (RPE 7)
Rest 1:00 easy spin b/t sets
-
3:00 @ 60-65% FTP (RPE 5-6)
-
2 Sets x 8:00 @ 75-80% FTP (RPE 7-8
Rest 2:00 easy spin b/t sets
-
5:00 @ 60-65% FTP (RPE 5-6)

Athlete's Notes

Score: Total Meters for Working Intervals (Not Active Spin)
Stimulus: Aerobic Threshold
RPE: 6-7/10

Primary Objective: Hit prescribed % of FTP
Secondary Objective: Finish strong and keep a cadence of 75-85 RPM

Level 3,2,1: As Prescribed

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

周三
12/24
Description

1:30 Foam Roll Upper Back & Lats
10 Inch Worms
10/10 Kettlebell Windmill, Light
-then-
For Quality:
9:00 AMRAP
9 Calorie Row, Building
6 Bootstrap Squats
1 Wall Walk + :05 Hold

Athlete's Notes

Video Support:
Kettlebell Windmill
Bootstrap Squat

Description

Hercules Deload Week

For Load:
5:00 EMOM
1.1 Squat Snatch
-into-
5:00 EMOM
1 Squat Snatch

2 @ 55%
3 @ 60%
3 @ 65%
2 @ 70%

% is Based on 1RM Squat Snatch

Athlete's Notes

This is a cluster of singles with :10 rest b/t reps on the first 5:00 EMOM. The second emom is straight singles, with % changes as we go.

Record Working Weights

Description

Hercules Deload Week

For Load
4 x 3 @ 75%

% is Based on 1RM Squat Snatch

Athlete's Notes

Pull the bar as high as possible each rep.

Record Working Weight

Description

For Reps:
4 Sets
1:00/Station
Station 1 - Row Calories
Station 2 - Alt. Dumbbell Snatch
Station 3 - Handstand Walk
Station 4 - Rest

Dumbbell: 50/35lbs (22.5/15kg)

Athlete's Notes

Goal:
Level 3, 2 - 55-75 Reps Per Set
Level 1 - 40-50 Reps Per Set
Score: Total Reps
RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatches
Secondary Objective: Take Chances On Handstand Walks

Today we have a posterior overload into a skill check. Keep the row to a pace that you are confident you can get right off and cycle the dumbbell unbroken for the entire minute. The goal here is heading into the final minute fatigued but in control each set -

For scoring purposes, count each 5ft section of the HSW as 1 rep. So each 25ft/7.5m length is 5 reps.

Level 3,2: As Prescribed
Level 1: Dumbbell: 35/20lbs (15/10kg) / Wall Walks

Video Support:
Handstand Walks
Wall Walks

Description

For Quality:
4 Sets
12 Alt. Top Down Dumbbell Bench
12 Alt. Top Down Bentover Rows

Use a moderate load with dumbbells or kettlebells as you see fit. The non working arm will hold the top (bench press) or bottom (rows) while the other side works.

Description

For Time:
3 Sets
21-15-9 Men / 15-12-7 Women
Echo Bike
Ski Erg
-rest 3:00 b/t sets -

Athlete's Notes

Goal:
Level 3: Sub 5:00/Set
Level 2: Sub 5:45/Set
Level 1: Sub 6:30/Set
Score: Average Set Time
Stimulus: Suprathreshold / V02 Max
RPE: 8.5/10

Primary Objective: Consistent paces across sets.
Secondary Objective: Increasing intensity within each set from the 21s/15s down to the 9s/7s

Workout Strategy: Look to start off at around RPE 8 intensity on the 21s, then gradually increase intensity in the 15s and end each set with a hard effort on the 9s to finish. This is a pacing strategy workout with the goal of increasing effort across each set.

Level 3,2,1: As Prescribed

周四
12/25
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 Time:
4 Sets
1000/900m Row
50ft/15m Reverse Sled Drag, Light
1000/900m Bike Erg
:20 Hanging L-Sit
1000/900m Bike Erg
50ft/15m Bearhug Sandbag Carry

Sandbag: 150/100lbs (70/45kg)

Athlete's Notes

Goal: 42:00-55:00
Score: Time
RPE: 5-6/10

Primary Objective: Consistent Machine Paces Throughout
Secondary Objective: Maintain RPE Guidance

Today the goal is to pace out the machines consistently from start to finish, maintaining a good steady RPE 6-7 effort. From there, we will move through some lighter and manageable touches on strongman focused movements. Maintain a quarter squat for the sled drag, and a steady walk on the bearhug carries. Keep the L-sit unbroken.

If you don't have a sled to drag, perform a 30 second wall sit in place of it.

Level 3: As Prescribed
Level 2: :15 L-Sit
Level 1: Sandbag: 100/80lbs (45/36kg)
4 Sets
900/850m Row
50ft/15m Reverse Sled Drag, Light
900/850m Bike Erg
:10 Hanging L-Sit (Bent Knees As Needed)
900/850m Bike Erg
50ft/15m Bearhug Sandbag Carry

Description

Part A)
3 Sets
50m Kick
50m Pull

6 Sets
50m Building to Fast Pace
Rest :30 b/t sets

Rest 2:00 before 500m

Part B)
500m Swim @ 85% effort (below 500m goal pace) strong long swimming

Part C)
3 Sets x 125m @ Faster Pace
Rest :30 b/t sets

3 Sets
50m Kick
50m Pull

Athlete's Notes

Score: Time Part B
Stimulus: 500m Swim Time Trial Primer
RPE: 8/10

Primary Objective: Conssitent pacing across 500m Swim
Secondary Objective: Maintain Fast paces on the 125m intervals with the goal of descending

Level 3,2: As Prescribed
Level 1:
2 Sets
50m Kick
50m Pull

4 Sets
50m Building to Fast Pace
Rest :30 b/t sets

Rest 2:00 before 500m
-
500m Swim @ 85% effort (below 500m goal pace) strong long swimming
-
2 Sets x 100m @ Faster Pace
Rest :30 b/t sets
-
2 Sets
50m Kick
50m Pull

Description

A)Start with the Shoulder Stretch Session (See Video)

B)For Quality:
10:00
Practice Handstand Walk Obstacle (Stairs, Ramp, Plate Setup)
*This is a quality session. Challenge yourself, rest as needed.

C) Gymnastics
30:00 EMOM
Minute 1: 1 Legless Rope Climb (Seated-to-Seated) to 10ft
Minute 2: 5/5 Pistols with 2s Pause in Bottom
Minute 3: :20 Freestanding Handstand Hold
Minute 4: 6 Banded Low Ring Muscle Up Transitions
MInute 5: 15 Superman Rocks

Athlete's Notes

Level 3,2: As Prescribed
Level 1:
B) For quality :
10:00 Wall Lateral Handstand Hold / Walks to Wall Practice

C) Gymnastics Core
EMOM 30 minutes
Minuto 1: 1 Rope Climb w/ Legless Descent
Minuto 2: 5/5 Banded Pistols
Minuto 3: :20 Nose to Wall Handstand Hold
Minuto 4: 5 Banded Low Ring Muscle Up Transition
MInuto 5: 10 Superman Rocks

Videos Support:
Shoulder Stretch
Banded Low Ring Kipping Muscle Ups
Superman Rock
Wall Lateral Handstand Hold
Handstand Walks to Wall
Banded Pistols
Freestanding Handstand Hold

周五
12/26
Description

:45/:45 Couch Stretch
:45/:45 Twisted Cross
15/15 Clamshell Plus
-then-
For Quality:
8:00 AMRAP
4/4 Single Arm Kettlebell Front Squat
4/4 Single Arm Kettlebell Strict Press
36 Single Unders
*Build the kettlebell after 2 rounds.

Athlete's Notes

Video Support:
Clamshell Plus
Twisted Cross Stretch

Description

Hercules Deload Week

For Load:
3:00 EMOM
1.1 Squat Clean & Jerk
-into-
7:00 EMOM
1 Squat Clean & Jerk

3 @ 55%
2 @ 60%
3 @ 65%
2 @ 70%

% is Based on 1RM Squat Clean & Jerk

Athlete's Notes

This is a cluster of singles with :10 rest b/t reps on the first 3:00 EMOM. The second emom is straight singles, with % changes after 2 and 5 sets.

Record Working Weights

Description

Hercules Deload Week

For Load:
4 x 4 @ 60-65%

The first rep of each set will have a 3 second negative and 1 second pause in the bottom.

% is Based on 1RM Front Squat

Athlete's Notes

The goal is an RPE 6-7 effort across today.

Record Working Weights

Description

For Time:
12 Rounds
1 Rope Climb
10 Push Ups
15 Air Squats
30 Double Unders

Athlete's Notes

Goal: 15:00-19:00
Score: Rounds & Reps
RPE: 8/10

Primary Objective: Consistent Rounds Start to Finish
Secondary Objective: Air Squat ‘Recovery’ Station

Today is a higher skill ‘Cindy’. Very cyclical, each station approachable, but the muscular pump adds up as we go. Look to push the double under into climb into push up rotation going from round to round, and then moderate intensity and pace on the air squats as needed.

Level 3: As Prescribed
Level 2: 10 Rounds
Level 1:
10 Rounds
1 Rope Climb
10 Push Ups
10 Air Squats
20 Double Unders

Video Support:
Rope Climb Descents
Double Unders

Description

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

Main Set:
2 Sets:
1000m-800m-600m-400m-200m
Rest 1:00 Walk b/t intervals
Rest 5:00 b/t sets

Start on the 1000m Run @ 10k Race Pace and descend the run until the final 200m run by feel.

Goal is to hit the first set at a touch slower pace than the first set

Athlete's Notes

Score: Total Working Time
Stimulus: Lactate Threshold
RPE: 8/10

Primary Objective: Increasing paces across all sets
Secondary Objective: Finish the second set faster than the first

Level 3,2: As prescribed
Level 1:
2 Sets:
800m-600m-400m-200m-200m
Rest 1:00 Walk b/t intervals
Rest 5:00 b/t sets

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

周六
12/27
Description

1:30 Seated Straddle w/ Alt. Side Bends
15 Wall Facing Squats
10/10 Hip Airplanes
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Run/Machine of Choice, Building
Minute 2 - 10 Barbell RDL, Light
Minute 3 - :10 Dip Support (Top) + :10 Dip Support (Bottom)

Athlete's Notes

Video Support:
Wall Facing Squat
Hip Airplanes

Description

Sotts Press
For Quality:
4 x 3 @ RPE 3-4 Load

Focus on great positions with these, elevating the heels as needed. Load is secondary.

Snatch Balance
For Load:
5 x 2 @ RPE 5-6 Load

This is a no dip snatch balance. Initiate each lift with foot movement, but no deliberate hip drive. See video for more!

Athlete's Notes

Record Working Weights

Video Support:
Snatch Balance - Heavy/No Heave

Description

For Load:
15:00 EMOM
Minute 1 - 6 Ring Muscle Ups
Minute 2 - 6 Deadlifts @ 60-65%
Minute 3 - Easy Bike Spin

% is Based on 1RM Deadlift

Good quality, unbroken sets today is the goal. RPE 6-7 efforts on the deadlifts with good pull speed, touch and go reps.

Athlete's Notes

Record Working Weight

Level 3: As Prescribed
Level 2: 1-3 Ring Muscle Ups
Level 1: 5 Banded Low Ring Kipping Muscle Ups

Video Support:
Banded Low Ring Kipping Muscle Ups

Description

For Time:
4 Sets
15 Power Clean
200m Run
20 Toes to Bar
200m Run
-rest :30, 1:00, 1:30 b/t sets-

Barbell: 115/75lbs (52/34kg)

Athlete's Notes

Goal: 2:45-4:00 Sets
Score: Time, Including Rest
RPE: 9/10

Primary Objective: Unbroken Power Cleans
Secondary Objective: Toes to Bar in 2 Sets

The approach today is straight forward, but will be challenging. Aim to go unbroken on the barbell or as close to it as possibly every set. Then the run is as a confident pace that lets you go recover the grip a bit and go big on the toes to bar, opening with a big set each time. Build intensity on the last run as the rest gets longer.

To be clear, the rest gets longer after each interval. This is to promote more density on the front, and sustained intensity on the back.

Level 3: As Prescribed
Level 2:
4 Sets
12 Power Clean
200m Run
15 Toes to Bar
200m Run
-rest :30, 1:00, 1:30 b/t sets-
Level 1: Barbell: 95/65lbs (43/30kg)
4 Sets
12 Power Clean
150m Run
12 Toes to Bar
150m Run
-rest :30, 1:00, 1:30 b/t sets-

Video Support:
Barbell Cycling Tips with Tim
Toes to Bar

Description

For Quality:
Part A)
5 Sets
4 Tempo Bentover Barbell Rows, Moderate
4 Tempo Strict HSPU

Part B)
3 Sets
15 Dual Dumbbell Hammer Curls
15 Dual Dumbbell Skullcrushers

Perform both movements in part A at a 31x1 tempo.

3 - Second Descent
1 - Second Hold at Bottom
x - Explosive Pull/Push
1 - Second Hold at Top

Description

For Time:
3 Sets
30/24 Calorie Row
60/48 Calorie Bike Erg
30/24 Calorie Row
-rest 2:00 b/t sets-

Row @ Sub 24 SPM
Bike Erg @ Sub 75 RPM

Choice on Damper for Best Paces while keeping heart rate in the 70-80% Zone

Athlete's Notes

Goal:
Level 3: Complete Each Set in Sub 8:00
Level 2: Complete Each Set in Sub 8:30
Level 1: Complete Each Set in Sub 9:00
Score: Average Set Time
Stimulus: Aerobic Threshold / Muscular Stamina
RPE: 7.5/10

Primary Objective: Complete each set in sub 8:00 with the goal of descending
Secondary Objective: Descending Splits

Level 3,2,1: As Prescribed

周日
12/28
Description

Enjoy :-)

Description

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