:45/:45 Twisted Cross
10 Inch Worms
20 Banded Press from Snatch Grip
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Calorie Row, Building
Minute 2 - 15 V-Ups
Minute 3 - 10 Wall Facing Squats
Video Support:
Twisted Cross Stretch
Wall Facing Squat
PRVN Perform Week 3/11
For Load:
5 Sets @ 70-75-75-80-85%
3 Snatch Pulls
2 Power Snatches
This will be an unbroken complex. The last two sets should be an RPE 8-9 here.
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Perform Week 3/11
For Load:
5 Sets @ 75-80-85-85+-85%++
1 Squat Snatch
% is Based on 1RM Squat Snatch
Continue building above 85% by feel on the last two sets, but the goal is no misses here.
Record Working Weights
For Time:
4 Sets
500m Row @ 5k Pace
24 Toes to Bar
-rest 2:00 b/t sets-
Score: Average Interval Time
RPE: 8.5/10
The goal today is that the row is at a hard but controlled pace that allows you to get right up on the pull-up bar and begin your large chunk of work. The goal with the toes to bar is consistency from set to set; if you are strong with gymnastics, unbroken on this rest window is the goal. Most athletes should look for 2 consistent sets today.
Level 3: As Prescribed
Level 2:
4 Sets
400m Row @ 5k Pace
18 Toes to Bar
-rest 2:00 b/t sets-
Level 1:
5 Sets
300m Row @ 5k Pace
10 Toes to Bar
For Time:
5 Rounds
10-12-14-16-18 Dual Dumbbell Snatch
20 Alt. Pistols
50ft/15m Handstand Walk w/ Pirouette
Dumbbells: 2x50/35lbs (22.5/15kg)
Pirouette: Must perform a 360 degree pirouette at 12.5ft each length.
Goal: 11:00-16:00
Score: Time
RPE: 8/10
Primary Objective: Handstand Walk Consistency
Secondary Objective: Dumbbell Snatch Management
Today is about managing hip hinging and midline demand while performing a high level skill under fatigue. Look to keep the snatches unbroken for at least a few rounds, and then maintain a steady cadence on the pistols focusing on finding your breathing and focus for the handstand walks. You may take the dumbbells inside or outside the feet today and only ONE head of each dumbbell needs to touch in the bottom. If you fail a pirouette, you must restart that 25ft/7.5m length.
Level 3: As Prescribed
Level 2:
For Time:
5 Rounds
10-12-14-16-18 Dual Dumbbell Snatch
20 Alt. Pistols
50ft/15m Handstand Walk
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time:
5 Rounds
10-12-14-16-18 Dual Dumbbell Snatch
20 Alt. Banded Pistols OR 10-12-14-16-18 Unassisted Pistols
25ft/7.5m Handstand Walk OR 4 Wall Walks
Video Support:
Handstand Walks
Banded Pistols
For Quality:
3 Sets
12 Weighted GHD Hip Extensions, Moderate
15 Banded Good Mornings
Video Support:
Banded Good Morning
For Calories
Block 1:
1 Set
3:00 Max Calorie Row
3:00 Max Calorie Ski Erg
3:00 Max Calorie Echo Bike
Rest 3:00 Bike Erg @ Easy Flush b/t Blocks
Block 2:
2 Sets
2:00 Max Calorie Row
2:00 Max Calorie Ski Erg
2:00 Max Calorie Echo Bike
Rest 1:30 b/t sets
Rest 3:00 Bike Erg @ Easy Flush b/t Blocks
Block 3:
3 Sets
1:00 Max Calorie Row
1:00 Max Calorie Ski Erg
1:00 Max Calorie Echo Bike
Rest 1:00 b/t sets
Score: Total Calories Across All Blocks
Goal Total Calories:
Level 3: Men 460-540 / Women 380-420
Level 2: Men 420-460/ Women 330-380
Level 1: Men 385-420 / Women 300-330
Stimulus: Lactate Threshold / Descending Interval Pacing / Mixed Machine
RPE: 8-9/10
Primary Objective: Maintain consistent cal/hr output across all machines within each block. Total calories accumulate across 18 machine efforts -- sustainable pacing throughout earns more than spiking early and fading into Block 3.
Secondary Objective: Use each block transition as a reset and a step up. Block 1 is your baseline. Block 2 matches or improves it. Block 3 is where you empty the tank.
Coaching Notes:
Three blocks, descending intervals, ascending intensity. The structure is intentional with longer efforts in Block 1 teaching you what your sustainable cal/hr actually looks like, and every block that follows should reflect that same output rate or better it. The Bike Erg flush between blocks is non-negotiable. Easy spin, low resistance, nasal breathing. You are clearing lactate, not resting.
Block 1 sets the benchmark for the entire workout. Your 3:00 efforts are the longest single-machine windows of the session and the most honest read of your sustainable ceiling. If your cal/hr on the 3:00 Row is inflated because you went out too hard, you will feel that compound across every effort that follows. Start controlled and find your pace within the first 15-20 seconds, then hold it for the full 3:00.
Block 2 is the confirmation. Two sets at 2:00 with 1:30 rest should allow you to match your Block 1 cal/hr rate and in some cases improve it slightly. If your output is dropping, the issue is Block 1 pacing. If it's climbing, your baseline was honest.
Block 3 is the test. Three sets at 1:00 with 1:00 rest -- the shortest intervals with the most accumulated fatigue. Each 1:00 effort should be your highest output rate of the workout. The interval is short enough to push hard, the rest is short enough that it compounds across all three sets. Round 3 of Block 3 on every machine is the most important rep of the day.
Row: Find your cal/hr in the first 2-3 strokes each round and lock it in. The 3:00 in Block 1 is your reference point. Everything downstream should match or exceed that rate.
Ski Erg: You arrive from the Row every effort. Discipline here protects your Echo output. Stay in your cal/hr range and transition cleanly -- don't use the Ski to chase lost calories from the Row.
Echo Bike: RPM closes every round. Lock in your cadence on the first pedal stroke and defend it. A strong Echo finish each round is the difference between a good total and a great one.
For Quality:
3 Sets
8 Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
Video Support:
Prone Swimmers
Adductor Rocking
Frog Pose
:45/:45 Banded Front Rack Stretch
10/10 Clamshell Plus
20 Banded Pull Aparts
-then-
For Quality:
8:00 AMRAP
10 Calorie Bike, Building
5/5 Single Arm Kettlebell Front Squat, Moderate
2 Wall Walks
PRVN Perform Week 3/11
For Load:
4 x 10
-rest 3:00 b/t sets-
2 Sets @ 60-70%
2 Sets @ 55-65%
% is Based on 1RM Front Squat
The goal today is to cycle these front squats at a 'workout tempo'. Focus on, with good positions, speeding through the first 5 reps here and seeing if we can maintain that tempo into the final few reps of each set. Note we have two heavier sets then two lighter sets to maintain good speed, positions, and intention.
Record Working Weights
For Quality:
10 x 1 Straddle Press Negatives
10:00 L-Sit to Headstand Practice
5 x 2-4 Freestanding Handstand Push Ups
Today is an inverted skill session. The focus is purely on quality reps, taking your time between, and trying to develop these higher level skills and body positions.
The video in the notes here goes over unsupported handstand push ups, which are a great progression and starting point for the freestanding work.
For Time:
2 Rounds
30/22 Calorie Echo Bike
30 Thrusters
*Every time you break the thrusters, you must perform a 5 shuttle run penalty.
Barbell: 115/75lbs (52/34kg)
Shuttle Run: 25ft/7.5m Down & Back = 1
Goal: 7:00-11:00
Score: Time
RPE: 9.5/10
Primary Objective: Have a Thruster Game Plan
Secondary Objective: Echo Bike @ 10:00 Test Pace
This piece is about knowing your body, having a strategy, and knowing when to take chances. It is expected you will take at least 1 penalty run today, most athletes taking 2-3. This entire workout is a balancing act of bike pacing, thruster game plan, and how we can weigh the shuttle run penalty against slower bike paces or transitions to try and go bigger on the barbell.
Level 3: As Prescribed
Level 2:
2 Rounds
25/20 Calorie Echo Bike
25 Thrusters
*Every time you break the thrusters, you must perform a 5 shuttle run penalty.
Level 1: Barbell: 95/65lbs (43/29.5kg)
For Time:
2 Rounds
21/15 Calorie Echo Bike
25 Thrusters
*Every time you break the thrusters, you must perform a 5 shuttle run penalty.
For Quality:
4 Sets
16/16 Alternating Single Leg V-Ups
50 ft (15m) Single Arm Kettlebell Front Rack Carry, Moderate
10:00 @ Easy / Warm-Up Pace
4 Sets:
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
Main Set:
3000m Run
Rest 3:00 between sets
4 Sets:
800m Run
Rest 1:30 between sets
4 Sets:
200m Run
Rest :30 between sets
Cool Down
10:00 @ Easy
Paces:
3000m: 10k effort, :15 sec/mile or :08 sec/km slower than your 5k goal pace. This is the longest continuous effort in the cycle. Even splits across all three kilometers is the goal. If you have something left in kilometer 3, use it, but not before.
800m: True 5k pace. Coming off the 3000m effort your legs will be loaded. Hold your pace and treat these as confidence reps, proof that your 5k pace is still accessible on tired legs.
200m: 1500m effort. Fast, tall, and relaxed. These close the session with quality mechanics and turnover. Running well, not surviving.
Score: Total Working Time
Stimulus: 5k Development / Sustained Race Pace / Tempo Endurance
RPE: 8.5-9/10
Primary Objective: Hold even pacing across the entire 3000m effort. The third kilometer is where this session is made and where the confidence is built going into the 800s.
Secondary Objective: Hit your 5k pace on all 800m intervals across without defaulting to effort alone. Controlled, paced, mechanical.
Coaching Notes:
The last session with this progression focused on sustained 2000m efforts at 10k pace. Session 4 extends that to 3000m ,which is a meaningfully different challenge. The first kilometer will feel controlled, the second will feel like work, and the third will tell you whether your pacing was honest. Start even and stay there. If you have something in kilometer 3, you earned it. The 800m intervals serve the same purpose as the 1000m reps in the last session with this style. This is race fatigue simulation. Your legs will know they've been working. Push through and hold 5k pace. The 200m finishers are mechanics over fitness. Tall posture, quick turnover, relaxed arms. Finish the session running well.
Level 3,2: As prescribed
Level 1: 2 x 2000m Rest 3:00 / 2 x 600m Rest 1:30 / 4 x 150m Rest :30 @ Hard Sustainable Pace
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
1:00 Seated Straddle
10/10 Single Leg Glute Bridges w/ :02 Hold at Top
10/10 Hip Airplanes
-then-
For Quality:
3 Rounds
10 Barbell RDL, Building
10 Box Jumps w/ Step Down
:10 Dead Hang + 10 Scap Pull Ups
Video Support:
Hip Airplanes
PRVN Perform Week 3/11
Part A)
For Load:
Establish a Heavy 4 for the Day
Keep the heavy 4 to an RPE 8-9 (2 reps in the tank). Ideally, beat heavy 5 from two weeks ago.
Part B)
12:00 EMOM
Minute 1 - 4 Deadlifts @ 85-90%
Minute 2 - 3/3 Single Leg Plyo Step Ups
Minute 3 - Rest
% is Based on Heavy 4 for the Day
Record Working Weights
PRVN Perform Week 3/11
For Load:
2 Sets
12 Overhead Squats
-rest 1:00-
8 Overhead Squats
-rest 1:00-
4 Overhead Squats
-rest 3:00 b/t sets-
Barbells:
Weight 1 - 155/105lbs (70/48kg)
Weight 2 - 205/145lbs (93/65kg)
Weight 3 - 245/165lbs (110/75kg)
Score: Time, Including Rest
*Loads in notes.
These may be taken from the rack today. The focus is on maintaing each set unbroken as long as possible, but stick to the fixed rest windows, even if it means having to break one of the heavier sets.
Level 3: As Prescribed
Level 2:
Weight 1 - 135/95lbs (61/43kg)
Weight 2 - 165/115lbs (75/52kg)
Weight 3 - 195/135lbs (88/61kg)
Level 1:
Weight 1 - 40%
Weight 2 - 50%
Weight 3 - 60%
% is Based on 1RM Overhead Squat
For Time:
3 Rounds
24 Burpee Box Jump Overs (Facing)
12 Bar Muscle Ups
-rest 4:00-
3 Rounds
12 Burpee Box Jump Overs (Facing)
4 Rope Climbs to 15ft
Box:
Part A - 24/20in
Part B - 30/24in
Goal: 7:00-11:00 / 6:30-9:30
Score: Time, Including Rest
RPE: 9/10
Primary Objective: Gymnastics Management
Secondary Objective: Burpee Pacing
Not a barbell in sight, today is about you and your body. The hanging gymnastics are in dense, demanding sets - but not so large that they don't beg you to take chances today. Look to keep the burpees conservative in the first round of each set so that we can start strong on the gymnastics, and then begin to lean in by feel through the crucial middle round.
Level 3: As Prescribed
Level 2:
For Time:
3 Rounds
20 Burpee Box Jump Overs (Facing)
10 Bar Muscle Ups
-rest 4:00-
3 Rounds
12 Burpee Box Jump Overs (Facing)
3 Rope Climbs to 15ft
Level 1: Box: 24/20in Both Parts
For Time:
3 Rounds
18 Burpee Box Jump Overs (Facing)
12 Chest to Bar Pull-Ups
-rest 4:00-
3 Rounds
10 Burpee Box Jump Overs (Facing)
2 Rope Climbs to 15ft
Video Support:
Bar Muscle Up Tips
Rope Climb Descents
For Quality:
3 Sets
12 Incline Dumbbel Bench, Moderate
15 Feet Elevated Ring Rows
Video Support:
Incline Dumbbell Bench
Feet Elevated Ring Row
For Calories:
3 Blocks
4 Sets:
:30 Echo Sprint
-Rest :30 -
:15 Echo Sprint
Rest 1:30 between sets
Rest 5:00 Bike Erg @ Easy Flush b/t Blocks**
Score: Total Calories
Stimulus: Anaerobic Power / Leg Pump and Flush
RPE: 10/10 Sprints
Primary Objective: The 15 second max effort sprint is the primary emphasis here and where most of the adaptation comes from, but don't discount the effect the 30 second ramp does.
Secondary Objective: Maintain consistent output across all 4 sets within each block. The 1:30 rest resets peak power but the fatigue accumulates across sets. Your Set 4 :15 should match your Set 1 :15, if it doesn't, the :30 is too hard.
Coaching Notes:
This is the same structure as the previous session with both windows extended. That extension changes the demand in both directions. The :30 is long enough now that you cannot treat it as a throwaway effort and is meant to pre-fatigue and build a pump in your legs. The :30 is a ramp, not a sprint. Find your speed in the first 10 seconds and let it climb through the back half.
The :15 is where the session lives. Thirty seconds of building speed followed by a dead stop and then a :15 max effort means your legs are primed and your power output should reflect it. This is the longest true max effort in this progression as :15 at genuine 10/10 output is harder to sustain than :10, and that extra five seconds is where the adaptation comes from.
The :30 rest between efforts is short by design. You are not recovering, you are resetting your composure. Shake out, breathe, and be ready to move the instant the :15 begins. The 1:30 between sets gives your power system enough time to reload. Use it fully -- stand up, breathe, and approach each set like the first one.
The 5:00 Bike Erg flush between blocks is non-negotiable. Easy spin, low resistance, let the legs clear. You are not resting, you are maintaining blood flow so Block 2 and Block 3 can match Block 1.
Level 3,2,1: As Prescribed
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
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 Quality:
30:00 AMRAP
300m Run
:15 Freestanding Handstand Hold
50ft/15m Kettlebell Suitcase Carry, Left Arm
900m Bike Erg
50ft/15m Kettlebell Suitcase Carry, Right Arm
15 GHD Sit Ups
Dumbbell: 100/70lbs (45/32.5kg)
Goal: 5+ Rounds
Score: Rounds & Reps
RPE: 5-6/10
Primary Objective: Consistent Rounds Start to Finish
Secondary Objective: Nasal Breathe Bike Erg
Today is a midline and skill focused active recovery session. The run and bike erg should be done around 2:00 or slightly less while maintaining RPE and some nasal breathing spaced throughout. Slow walk the suitcase carry to embrace some time under tension today, and then keep both the holds and GHD unbroken with a controlled cadence and quality movement.
Level 3: As Prescribed
Level 2: Wall Lateral Handstand / Dumbell: 70/50lbs (32.5/22.5kg)
Level 1: Nose to Wall Handstand / Dumbbell: 50/35lbs (22.5/15kg)
Warm-Up
3 Sets
75m Swim
75m Kick
75m Pull
Main Set:
6 Sets x 100m @ 7/10 RPE
Rest :25 b/t sets
2 Sets:
300m Swim @ 8/10 RPE
Rest :30
200m Swim @ 8.5/10 RPE
Rest :30
100m Swim @ 9/10 RPE
Rest 1:30 b/t sets
8 Sets:
50m Sprint Effort
Rest :45
Cool Down / Strength
200m Pull
150m Swim
Score: Average Pace Per 100 Across Main Sets
RPE: 8.5/10
Stimulus: Speed Endurance / Threshold Development
Primary Objective: Hold consistent pace per 100m across all sets within each block. Your 100m effort in the descending pyramid should be your fastest pace of that block, not a survival rep.
Secondary Objective: Negative split the 300m efforts where possible. First 150m controlled, second 150m building.
Coaching Notes:
The previous session built your relationship with descending distances at ascending effort. This session extends every distance and asks you to hold pace across more meters. The 300m efforts are the longest continuous swims in this cycle, start controlled, find your rhythm in the first 100m, and build from there. The 50m sprint block closes the session the same way with fast, long in the water, and mechanically sound. If your stroke is breaking down by Sprint 6, dial back slightly and prioritize form over speed.
Level 3,2: As Prescribed
Level 1:
Main Set:
2 Sets:
200m Swim @ 80%
Rest :30
150m Swim @ 85%
Rest :30
75m Swim @ 90%
Rest 1:30 b/t sets
8 Sets:
25m Sprint
Rest :45
A) Prehab/Lower Body + Midline Warmup
5:00 Foam Roll Glutes, Hamstrings, Calves
-then-
For Completion:
12:00 EMOM
Minute 1 - 10 Alternating Bird Dog
Minute 2 - 12 Alternating Box Step Ups
Minute 3 - 10 Banded Good Mornings
Minute 4 - 20 seconds Hollow Body Hold + 10 Flutter Kicks
Box: 24/20in
B) Gymnastics (Skills practice)
Choose 1-2 of these skills and dedicate 10 minutes to practicing each.
-L-Sit Hold (Accumulate quality sets to 2:30/2:00/1:30 for Level 3/2/1)
-Wall Walk (Work on Efficient Sets of 4-6 for 15-20 total reps)
-Toes to Bar (Work on Efficient Sets of 10-20 for 40-60 total reps)
The focus is on the development of neural capabilities, precision, coordination, agility, flexibility, and the improvement and development of details.
C) Complete for Quality:
3 Sets
10 Ring Rows + 20 seconds Top Ring Support Hold
10 Box Pike Push Up + 20 Seconds Plank Hold
20 Alternating Dead Bug
20 Hollow Rocks
30 Seconds Tuck Hang on Bar or Rings
8 Slow Negative Toes to Bar
Complete this piece for quality, not for time. If you need to split the same exercise into two sets to maintain excellent mechanics, do not hesitate to do so.
Level 3,2: As Prescribed
Level 1:
C) Complete for Quality:
3 Sets
8 Ring Rows + 10 seconds Top Ring Support Hold
6 Box Pike Push Up + 20 Seconds Plank Hold
16 Alternating Dead Bug
16 Hollow Rocks
15 seconds Tuck Hang on Bar or Rings
4 Slow Negative Knee Raises
Videos Support:
L-Sit Hold
[Wall Walk])https://www.youtube.com/shorts/kAZkLII49fk)
Hollow Rocks
Tuck Hang on Bar or Rings
Slow Negative Toes to Bar
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 Pigeon Pose
10 Kang Squats (No Weight)
10/10 Bird Dog from Crawling
-then-
For Quality:
4 Rounds
10 Calorie Row, Building
10 Strict Press w/ Plate
25ft/7.5m Overhead Walking Lunge w/ Plate Overhead
*Buid weight on the plate after 2 rounds.
Video Support:
Barbell Kang Squats
Bird Dog from Crawling
PRVN Perform Week 3/11
Part A)
For Load:
Establish a Heavy 4 for the Day
Keep the heavy 4 to an RPE 9 (1-2 reps in the tank). Ideally, beat heavy five from 2 weeks ago.
Part B)
12:00 EMOM
Minute 1 - 4 Back Squats @ 85-90%
Minute 2 - 4 Broad Jumps
Minute 3 - Rest
% is Based on Heavy 4 for the Day
Record Working Weights
For Load:
4 Sets
1:00 Bearhug Sandbag Hold
1:00 Sled Push
-rest 1:00 b/t sets-
Score: Load Each Implement
This strength session is all about bracing and odd strength. Go heavy, RPE 9 loading on both movements. The goal is to keep the bearhug hold unbroken, and then be able to slowly trudge the sled for MOST of the minute. In the later sets, you absolutely will need to break the sled during the 1:00 working window.
Goal Loading:
Level 3 - 200/150lbs (90/70kg) / 400/300lbs (181/136kg)
Level 2 - 150/100lbs (70/45kg) / 325/250lbs (148/113kg)
Level 1 - 100/80lbs (45/36kg) / 250/200lbs (113/91kg)
For Time:
3 Rounds
18-15-12
Cal Row
Shoulder to Overhead
45ft/13.5m Barbell Lunge after each round
Barbell: 165/115lbs (75/52kg)
Round 1: Back Rack Lunge
Round 2: Front Rack Lunge
Round 3: Overhead Lunge
Goal: 6:30-10:30
Score: Time
RPE: 8.5/10
Primary Objective: Aggressive Shoulder to Overhead Early
Secondary Objective: Strong Overhead Lunge Finish
Today is a fast and punchy workout that begs you to take chances, especially early on. Push the row at an RPE 8.5-9 effort out of the gate, and then attack the shoulder to overhead and trust your ability to breathe through the easier variations of lunges to start this off. The final stretch will be the separator - how much do you need to pull back on the final row and shoulder to overhead in order to handle the final, most demanding lunge, effectively.
Level 3: As Prescribed
Level 2: Barbell: 135/95lbs (61/43kg)
Level 1: Barbell: 115/75lbs (52/34kg)
For Quality:
3 Sets
6-8/6-8 Kettlebell Front Rack Front Foot Elevated Reverse Lunge, Moderate
15 Single Leg Prone Banded Hamstring Curls
*Slightly Increase Load On Reverse Lunges From Last Week
For Meters
3 Sets:
4:00 Bike Erg
:30 Rest / Transition
3:00 Row
:30 Rest / Transition
2:00 Ski Erg
Rest 2:00 between sets
Score: Total Meters
Goal Meters Per Set:
Level 3: Men 3,625-3,730m / Women 3,300-3,450m
Level 2: Men 3,475-3,625m / Women 3,175-3,310m
Level 1: Men 3,350-3,500m / Women 3,050-3,175m
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8.5-9/10 — Each set should be slightly harder than the last.
Primary Objective: Increase your total meters each set. Set 3 should be your best set.
Secondary Objective: Apply your benchmark paces as your floor, not your ceiling. The structure of this piece rewards athletes who start controlled and build.
Coaching Notes:
This is the first time domain oriented piece in the progression. The goal shifts from hitting a target time to covering maximum distance at controlled, building paces. The transition windows are short by design, use them to move efficiently and transition, not to rest. Your Week 1 splits are your floor here. Set 1 should mirror your benchmark paces. Set 2, look to drop 1-3 seconds per machine. Set 3, drop another 1-3. Athletes who execute this well will see a clear step up in meters each set. Athletes who go out too hard in set 1 will plateau or fade. That's the lesson we are trying to teach and the goal is to learn how to pace and race more efficiently.
Target Paces -- Level 3
Men: Bike 1:44-1:47/1000m -- Row 1:44-1:47/500m -- Ski 1:48-1:51/500m
Women: Bike 1:52-1:57/1000m -- Row 1:52-1:57/500m -- Ski 2:00-2:03/500m
Target Paces -- Level 2
Men: Bike 1:47-1:51/1000m -- Row 1:47-1:51/500m -- Ski 1:51-1:55/500m
Women: Bike 1:57-2:02/1000m -- Row 1:57-2:02/500m -- Ski 2:03-2:07/500m
Target Paces -- Level 1
Men: Bike 1:51-1:55/1000m -- Row 1:51-1:55/500m -- Ski 1:55-1:59/500m
Women: Bike 2:02-2:07/1000m -- Row 2:02-2:07/500m -- Ski 2:07-2:11/500m
Start Set 1 at the slower end of your range. Set 2 moves toward the middle. Set 3 pushes toward the fast end. Athletes who execute this correctly will see a clear step up in meters each set. Athletes who start at the fast end of the range in Set 1 will plateau or fade -- that's the lesson this piece is designed to teach.
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:45 Ankle Dorsiflexion Rocker / side
6/side 90/90 Hip Switch w/ Forward Fold
Intent: Intent: Reset and deload the spine and hips.
Notes:
Jefferson Curl - Very light load or bodyweight / Segment spine slowly / No rushing transitions
Dorsiflexion Rocker - Knee over toes, heel down / Controlled forward rock / Breathe at end range
90/90 - Control the transition / Sit tall before folding / Smooth, deliberate reps
:45/:45 PVC Front Rack Stretch
20 Banded Face Pulls from Squat
10/10 Cossack Squats (Slow)
-then-
For Quality:
8:00 AMRAP
50 Single Unders
5 Tempo Push Ups (3 Sec Negative)
1 Barbell Complex, Build Every 2 Rounds
*Complex - 3 Power Cleans + 3 Front Squats + 3 Press from Split
Video Support:
PVC Front Rack Stretch
Banded Face Pulls
Cossack Squats
PRVN Perform Week 3/11
For Load:
5 Sets @ 70-75-75-80-85%
2 Clean Pulls
2 Power Cleans
1 Split Jerk
This will be an unbroken complex. These last two sets should be an RPE 8-9.
% is Based on 1RM Power Clean
Record Working Weights
PRVN Perform Week 3/11
For Load:
5 Sets @ 75-80-85-85+-85%++
1 Squat Clean & Jerk
% is Based on 1RM Squat Clean & Jerk
Continue building above 85% by feel on the last two sets, but the goal is no misses here.
Record Working Weights
For Time:
6 Sets
60 Double Unders
8 Dual Kettlebell Clean & Jerks
6 Ring Muscle Ups
-rest 1:1 b/t sets-
Kettlebells: 2x24/16kg
Score: Time, Including Rest
RPE: 8/10
The goal with this piece is testing our manageable set of ring muscle ups under dynamic grip and shoulder fatigue. Look to push the transitions early, and expect times to fall off slightly as you go - but always look to complete each interval unbroken.
Level 3: As Prescribed
Level 2: Kettlebells: 2x20/12kg
6 Sets
40 Double Unders
8 Dual Kettlebell Clean & Jerks
3 Ring Muscle Ups
-rest 1:1 b/t sets-
Level 1:
8 x 1-2 Ring Muscle Ups
-OR-
Drill Session
5 x 3 Feet Over PVC Low Ring Drill
4 x 5 Swinging Ring Rows
5 x 4 Banded Low Ring Muscle Ups (Strict)
Then if you can, add in 5 x 1 Spotted Ring Muscle Ups today if you have someone who can confidently and safely spot you, and are close to the full movement. Use challenging levels of assistance for the strict work today.
Video Support:
Ring Muscle Up Tips
Feet Over PVC Low Ring Muscle Up Drill
Banded Low Ring Muscle Up
Swinging Ring Row
For Time:
1600m Run
1000m Ski
-into-
4 Rounds
10 Dual Dumbbell Deadlift
50ft/15m Dumbbell Carry
-into-
1000m Ski
1600m Run
Dumbbells: 100/70lbs (45.5/32.5kg)
Goal: 24:00-30:00
Score: Time
RPE: 9/10
Primary Objective: Strong Second Half Ski & Run
Secondary Objective: Grip Fatigue Management
This piece has, intentionally, minimal skill and game planning. It's a pure capacity piece being monostructural biased, with the middle sector being quite heavy but simple under fatigue. Look to hit the runs and ski at about a 5k pace, and then add a break before the final deadlift each round so we can manage grip fatigue on the carry.
Level 3: As Prescribed
Level 2: Dumbbells: 70/50lbs (32.5/22.5kg)
Level 1: Dumbbells: 50/35lbs (22.5/15kg) - But if you have heavier (60/40, etc) please use them.
For Time:
1200m Run
750m Ski
-into-
4 Rounds:
10 Dual Dumbbell Deadlift
50ft/15m Dumbbell Carry
-into-
750m Ski
1200m Run
For Quality:
3 Sets
16 Seated Alternating Bottoms Up Dumbbell Strict Press, Moderate
15 Banded Tricep Extensions
3 Sets
10 Incline Y Raise
:20 Active Bar Hang
For Completion:
42:00 EMOM
Minute 1: 150m Run
Minute 2: 15/12 Calorie Ski Erg
Minute 3: 150m Run
Minute 4: 15/12 Calorie Row
Minute 5: 150m Run
Minute 6: 15/12 Calorie Bike Erg
Zone 2 Effort Throughout
Ski Erg: Stroke Rate @ 40-50 spm
Row: Stroke Rate @ 22-24 spm
Bike Erg: Cadence @ 80-85 spm / 60-70% FTP -- Adjust damper to hit prescribed %
Run: Moderate / Conversational Pace
Score: Completion
Stimulus: Aerobic Base Development
RPE: 6/10
Primary Objective: Consistent paces across all 7 rounds. Each machine rotates after a run minute, keeping your heart rate aerobic and your breathing honest throughout.
Secondary Objective: Maintain nasal breathing on all three machines. The run minutes are your reset between machines. Return to nasal breathing before stepping onto the next one.
Level 3, 2: As Prescribed
Level 1:
For Time:
42:00 EMOM
Minute 1: 150m Run
Minute 2: 13/10 Calorie Ski Erg
Minute 3: 150m Run
Minute 4: 13/10 Calorie Row
Minute 5: 150m Run
Minute 6: 13/10 Calorie Bike Erg
For Time:
1600m Run, Syncro
-into-
P1 - Max Distance Ski (To 2000m)
P2 - 1 Round of 10 Dual Dumbbell Deadlift + 50ft/15m Dumbbell Carry
-into-
1600m Run, Syncro
Dumbbells: 100/70lbs (45.5/32.5kg)
Flow: To start the workout, partners will run 1600m together (ideally, holding a rope together). Once the run is complete, partner 1 will move to the ski and partner 2 will move to the dumbbells. Once partner 2 completes their round of deadlifts and the carry, they will switch stations. The partner may actively ski ONLY if the dumbbells are in their partners hands - so if the partner puts the dumbbells down before the carry, the ski stops. This will incentivize hard, sprint style efforts on the ski and a slower walk on the carry to allow you partner to get more meters on the ski. Partners will continue alternating and working in this fashion until 2000m on the ski erg is completed. Once that's done, they will finish with another syncro run.
Level 3: As Prescribed
Level 2: Dumbbells: 70/50lbs (32.5/22.5kg)
Level 1: Dumbbells: 50/35lbs (22.5/15kg) - But if you have heavier (60/40, etc) please use them.
1200m Run, Syncro
-into-
P1 - Max Distance Ski (To 1500m)
P2 - 1 Round of 10 Dual Dumbbell Deadlift + 50ft/15m Dumbbell Carry
-into-
1200m Run, Syncro
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height
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