:45/:45 Half Kneeling Banded Lat Stretch
12 Alt. Elbow to Instep w/ Twist
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-then-
For Quality:
7:00 AMRAP
10 V-Ups
5/5 Dumbbell Muscle Snatch, Moderate
1 Wall Walk
Video Support:
Half Kneeling Banded Lat Stretch
Prone I-Y-T
Wall Walks
PRVN Perform Week 5/11
For Load:
5 Sets @ 75-75-80-85-85%+
3 Snatch Pulls
2 Power Snatches
This will be an unbroken complex. Build above 85% on the final set by feel to an RPE 9 heavy for the day.
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Perform Week 5/11
For Load:
5 Sets @ 80-85-85-85+-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. Ideally, we hit a single in the low 90% range.
Record Each Working Weight
For Quality:
4 Sets
Max Freestanding Handstand Hold in 4ft x 4ft Box
-rest 1:30 b/t sets-
4 Sets
50ft/15m Handstand Walk Obstacle
*Traverse the stairs on the way down, and the ramp on the way back.
-rest 1:00 b/t sets-
Score: Total Time In Handstand Hold
Today is a bit of a tester on the handstand hold. If either hand leaves the box or your feet come down, the hold is over.
Level 3: As Prescribed
Level 2: Plate Pyramid Obstacle each 25ft/7.5m length.
Level 1:
For Quality:
4 Sets
Max Wall Lateral Handstand Hold
-rest 1:30 b/t sets-
4 Sets
25ft/7.5m Handstand Walk
-rest 1:00 b/t sets-
*May also perform 3-5 Walks to Wall Per Set.
Video Support:
Freestanding Handstand Hold
Wall lateral handstand hold
For Time:
10 Rounds
12 GHD Sit Ups
9 Wall Facing Strict Handstand Push Ups
6 Power Clean
Barbell: 185/135lbs (84/61kg)
Goal: 12:30-17:30
Score: Time
RPE: 8/10
Primary Objective: Unbroken Strict HSPU
Secondary Objective: Barbell Cadence
This workout is a cycle rate and transition battle. We’ve got approachable work each station, so look go up tempo on each movement and then use transitions to moderate intensity as needed. The hspu are the only possible hang up today. The barbell isn’t too heavy and should be something you can push through quickly each round.
You must wall walk into each set of wall facing hspu today.
Level 3: As Prescribed
Level 2:
For Time:
10 Rounds
9 GHD Sit Ups
7 Wall Facing Strict Handstand Push Ups
5 Power Clean
Level 1: Barbell: 155/105lbs (70.5/48kg)
For Time:
10 Rounds
9 GHD Sit Ups
7 Kipping Handstand Push Ups
5 Power Clean
Video Support:
Barbell Cycling w/ Tim - Singles
For Quality:
3 Sets
10/10 Single Leg Kettlebell RDL, Moderate
15 GHD Hip Extensions
*Add light load to GHD Hip Extension If 15 Reps Feels Very Easy
Video Support:
Single Leg Kettlebell RDL
For Calories
4:00-3:00-2:00-1:00
Calorie Row
Calorie Ski
Calorie Echo Bike
Rest 2:00 b/t sets
Score: Sum Total Calories
Goal Total Calories:
Level 3: 600/450 Calories
Level 2: 540/420 Calories
Level 1: 450/360 Calories
Stimulus: SupraThreshold / Mixed Machine
RPE: Building from 8/10 to 9.5/10 on the final 1:00 efforrt
Primary Objective: Out top end goals for level 3 athletes have us targeting 20/14 cal per minute across all minutes with the idea that we will have some athletes able to tackle closer to 22/16 for the duration.
Secondary Objective: Use the final 1:00 on each station to empty the tank and really bring those cals / minute up to the goal average for the day.
This workout is essentially built as a 12-9-6-3 Interval Time duration on machines with the target of suprathreshold pacing (above threshold) and pushing into a V02 Max effort on the final 6:00 and 3:00 segments. Stay steady, strong, and increase effort as the duration becomes shorter. To be clear on flow - the 2:00 rest is after you perform the prescribed work time on each machine. This work time includes transitions.
Level 3,2,1: As Prescribed
For Quality:
4 Sets
6 / side Quadruped T-Spine Rotation w/ Reach
:45 / side Half-Kneeling Hip Flexor + Overhead Reach
:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Notes:
Quadruped Rotation w/ Reach
• Rotate slowly
• Exhale into range
• Eyes follow hand
Half Kneeling Hip w/ Reach
• Light posterior pelvic tilt
• Ribs down
• Controlled breathing
Childs Pose
• Walk hands side to side
• Breathe into lats
• Relax neck
1:00 Back Rack Elbow Rotations
15 Bootstrap Squats
15/15 Clamshell Plus
-then-
For Quality:
3 Rounds
60 Single Unders
10/10 Single Arm Ring Row
25ft/7.5m Walking Lunge
15 Kip Swings
Video Support:
Back Rack Elbow Rotations
Bootstrap Squat
Clamshell Plus
PRVN Perform Week 5/11
For Load:
4 x 10 @ 60-70%
-rest 3:00 b/t sets-
% 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. THese will be challenging sets, especially the last few.
Record Working Weights
For Quality:
10:00 EMOM
-1 Legless Rope Climb
The goal today is to minimize the number of pulls each climb. This is a technique and efficiency day. Count the number of pulls it takes you to get to the top on rep 1 - try to match that every set, if not cut 1 pull.
Level 3: As Prescribed
Level 2:
For Quality:
Every 90s x 7 Sets
-1 Legless Rope Climb
Level 1:
For Quality:
10:00 EMOM
-1 Rope Climb
Video Support:
Kipping Legless Rope Climb
#TEAMPRVNTUESDAY
For Time:
4 Sets (16:00 Cap)
3:00 AMRAP/1:00 Rest
100 Double Unders
80ft/24m Dual Kettlebell Farmer Lunges
Max Bar Muscle Ups Rem. Time
*The workout is over when 40 Bar Muscle Ups are completed or the time cap is reached.
Kettlebells: 32/24kg
Goal: 10:30-16:00 (Finish)
Score: Time, Including Rest
*If you get time capped, score is 16:00 + :01 per rep not completed.
RPE: 8/10
Primary Objective: Push The Buy In
Secondary Objective: Grip Fatigue Management On Muscle Ups
Today your task is simple - efficient, unbroken large sets of double unders into large chunk of moderately heavy, but grippy, lunges. If you’re strong on the muscle ups, look to push the lunges unbroken and take some chances here. This is a workout where, within reason, we want to front load our race in the first 1-2 intervals before fatigue sets in.
Level 3: As Prescribed
Level 2:
4 Sets
3:00 AMRAP/1:00 Rest
80 Double Unders
60ft/18m Dual Kettlebell Farmer Lunges
Max Bar Muscle Ups Rem. Time
*The workout is over when 30 Bar Muscle Ups are completed or the time cap is reached.
Level 1: Kettlebells: 2x24/16kg
4 Sets
3:00 AMRAP/1:00 Rest
60 Double Unders
60ft/18m Dual Kettlebell Farmer Lunges
Max Bar Muscle Ups Rem. Time
*The workout is over when 20 Bar Muscle Ups are completed or the time cap is reached.
**You may also perform chest to bar instead of bar muscle ups with a 40 rep goal/cap.
Video Support:
Bar Muscle Up Tips
Double Unders
For Quality:
4 Sets
14 Alternating Deadbug w/ Plate Pull Over, Light
7/7 Half Kneeling Chaos Pallof Press
For Time:
@ Conversational Pace
5 Sets
2500m Bike Erg
1000m Run
Rest 1:00 Walking (Nasal Breathing Only)
Goal: 55:00 - 65:00, Including Rest
Score: Time, Including Rest
Stimulus: Maintain Zone 2 | Conversational Pace
RPE: 5-6/10
Primary Objective: Complete each set in under 12:00 to allow for the total time to stay within the time domain while staying at a low heart rate.
Secondary Objective: The heart rate will drift and climb today, but the goal is only by about 5-8 bpm. Wear a heart rate monitor and stay strict to conservative pacing in the beginning to avoid a large heart rate drift.
The workout is meant to be good steady state workout with the goal of maintaining a low RPE and flush style session. Work to stay in the lower heart rate zones, especially on the run as this is where things generally tend to escalate here. The focus is smooth, steady pacing, no peaks and valleys.
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 (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordics
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
2:00 Foam Roll Back/Lats/Glutes
10/10 Hip Airplanes
10/10 Bird Dog from Crawling
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Calorie Row, Building
Minute 2 - 15 Banded Overhead Squats
Minute 3 - 10 Box Jumps w/ Step Down
Video Support:
Hip Airplanes
Bird Dog from Crawling
Banded Overhead Squat
PRVN Perform Week 5/11
Part A)
For Load:
Establish a Heavy 3 for the Day
Keep the heavy 3 to an RPE 9 (1 rep in the tank). Ideally, beat four from two weeks ago.
Part B)
12:00 EMOM
Minute 1 - 3 Deadlifts @ 85-90%
Minute 2 - 6 Skater Jumps
Minute 3 - Rest
% is Based on Heavy 3 for the Day
Record Working Weights
*Box height in notes
PRVN Perform Week 5/11
For Load:
3 Sets
60 Single Under Crossovers
12 Overhead Squats
-rest 2:00 b/t sets-
The focus is on quality positions for large sets of overhead squats at classic, albeit moderately heavy weights, that we have seen in competition settings before. These will be taken from the floor each time, and should be performed at workout intensity. We are adding some light fatigue with the crossovers before the overhead squats this week.
Barbell: 225/155lbs (100/70kg)
Level 3: As Prescribed
Level 2: 185/125lbs (85/56kg)
Level 1: 50% of 1RM Overhead Squat
Video Support:
Crossover Single Under
How To Count Single Under Crossovers
For Time:
2 Rounds
40/32 Calorie Row
30 Burpee Box Jump Overs (Lateral)
20 Power Snatch
Barbell: 135/95lbs (61/43kg)
Goal: 12:00-15:00
Score: Time
RPE: 10/10
Primary Objective: Second Round Faster Than First
Secondary Objective: Finish Big On The Barbell
The first round sets the tone, the second round is your race. This is an all out fitness piece today where we control the first row and burpee set, before starting to lean into the workout during the snatches. Once we get to the second round, it’s time to push. Open the throttle, take some chances, and make the last set of burpees and snatches sting.
Level 3: As Prescribed
Level 2:
2 Rounds
36/28 Calorie Row
24 Burpee Box Jump Overs (Lateral)
16 Power Snatch
Level 1: Barbell: 115/75lbs (52/35kg)
2 Rounds
36/28 Calorie Row
24 Burpee Box Jump Overs (Lateral)
16 Power Snatch
For Quality:
50 Feet Elevated Ring Rows
50 Deficit Feet Elevated Piked Push Ups
Complete In As Few Sets As Possible.
Level 3: As Prescribed
Level 2:
50 Feet Elevated Ring Rows
50 Feet Elevated Piked Push Ups (No Deficit)
Level 1:
40 Ring Rows
40 Piked Push Ups With Feet On Floor
Video Support:
Deficit Feet Elevated Piked Push Ups
Feet Elevated Piked Push Push Ups
For Time:
4 Sets
25/18 Calories @ Target 2:00 Max Cal Pace
Rest :30
15/10 Calories @ Faster than Target Pace
Rest :30
10/7 Calories @ Sprint Effort
Rest 2:45 b/t sets
This is 50/35 Cals / Set.
Score: Total Set Times
*This includes intra set rest but NOT the 2:45 b/t sets.
Stimulus: Anaerobic Power / Leg Pump and Flush
RPE: 10/10 Anaerobic Power / Lactate Clearence
Primary Objective: Consistent output across both sets here
Secondary Objective: Increasing RPM and Wattage from the 25/18 Cals set to the 10/7 Cal Sprint / High Effort
We are getting close to our peaking phase for the max 2:00 effort. This one tops things off with decreasing calories and increasing effort to pre-fatigue the legs into the final sprint and then provide just enough rest to hit the same effort all over again with building fatigue. The goal is to lean into the 3rd and 4th set as those will be the times we are looking to take the foot off the gas and give into mounting pain and pump in the quads.
Level 3, 2: As Prescribed
Level 1:
4 Sets
20/14 Calories @ Target 2:00 Max Cal Pace
Rest :30
12/9 Calories @ Faster than Target Pace
Rest :30
8/6 Calories @ Sprint Effort
Rest 2:45 b/t sets
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
5 x Skin the Cats on Rings OR Shoulder Extension Stretch x :30s
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Supine Supinated Reach
• Palms up, ribs down
• Weight assists range
• Long exhales
Skin the Cat
• Pain-free range only
• Control eccentrics
• Use stretch if needed
Pigeon Pose
• Square hips as tolerated
• Stay tall before folding
• Calm nasal breathing
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 Meters:
5 Rounds (40:00 Clock)
4:00 Max Distance Echo Bike
*Start each 4:00 window with 50ft/15m Suitcase Carry Arm 1 + 4 Skin the Cats
4:00 Max Distance Ski Erg
*Start each 4:00 window with 50ft/15m Suitcase Carry Arm 2 + :40 High Plank
Kettlebells: 2x32/24kg
Goal: ~2:00 to Machine Each Set
Score: Total Meters
RPE: 5-6/10
This should leave you around 2:00 to machine each interval today. Keep the suitcase carry neutral throughout today, and maintain a good tempo throughout the skin the cats. For the plank, this will be on your hands. Overall this is a midline positional focused active recovery piece with very controlled machine paces.
Level 3: As Prescribed
Level 2: Kettlebells: 2x24/16kg / 3 Skin the Cats
Level 1: Kettlebells: 2x20/12kg / 2 Skin the Cats
Video Support:
Skin the Cat
Warm-Up
For Quality
100m Swim
50m Kick
50m Pull
100m Swim
100m Kick
100m Pull
*Ideally Pull with Bouy and Paddles
Main Set:
2 Sets x 300m @ 7/10 RPE
Rest :30 b/t sets
3 Sets x 200m Swim @ 8/10 RPE
Rest :30 b/t sets
4 Sets x 100m Swim @ 8.5/10 RPE
Rest :30 b/t sets
5 Sets x 50m @ Full Sprint Effort
Rest :30 b/t sets
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: Increasing pace / 100m as we move through the main set of this piece.
Secondary Objective: Negative split the 150m efforts across the 4 sets
Coaching Notes:
The previous session built your relationship with descending distances at ascending effort. This session builds on that with the focus staying on the 150m efforts and building in some 200s for long sustained pacing and the 100m sprint to finish this off.
Level 3,2: As Prescribed
Level 1:
Main Set:
2 Sets x 200m @ 7/10 RPE
Rest :30 b/t sets
3 Sets x 150m Swim @ 8/10 RPE
Rest :30 b/t sets
4 Sets x 75m Swim @ 8.5/10 RPE
Rest :30 b/t sets
5 Sets x 25m @ Full Sprint Effort
Rest :30 b/t sets
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
4 Sets
:30 seconds Banded Lats Stretch
1:00 / side Couch Stretch
1:00 / side Box Glute Stretch
:30/:30 seconds Pec Stretching
-Then-
2 Sets
10 Per Exercise Resistance Band Shoulder Warm Up
B) Choose one of these skills and dedicate 12 minutes to practicing it.
Option 1 - 10-15 Strict Ring Muscle Up
Option 2 - 20-25 Ring Muscle Up
Option 3 - 25-30 Bar Muscle Up
During this time, focus on correcting the small details. We recommend that you film yourself to see where you can improve.
C) Gymnastics
3 Sets
10 Ring Swing towel drill
10 Ring Pull Back Drill
5 Banded Low Ring Muscle Ups
:15 Seconds Bottom of Ring Dip Hold
8 Tempo Low Ring Push Up 40x1
:15 Seconds top of Ring Dip Hold
-rest 2:00 b/t sets-
In this piece we break down the ring muscle up, so you can work each part separately and identify where you are failing; concentrate on performing each movement as strictly as possible.
Score: Completion
RPE: 7/10
Level 3,2: As Prescribed
Level 1:
B) Choose one of these skills and dedicate 12 minutes to practicing it.
Option 1 - 10-15 Banded Strict Ring Muscle Up
Option 2 - 10-15 Banded Bar Muscle Up
Part C)
3 Sets
6-8 Ring Swing towel drill
6-8 Ring Pull Back Drill
5 Banded Low Ring Muscle Ups
:10 Seconds Bottom of Ring Dip Hold
8 Tempo Low Ring Push Up on Knees 40x1
:10 Seconds top of Ring Hold
-rest 2:00 b/t sets-
Videos support:
Banded Lats Stretch
Resistance Band Shoulder Warm Up
Ring Swing towel drill
Ring Pull Back Drill
Banded low ring transition
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
20/20 Banded Side Steps
20 Banded Air Squats w/ 1s Pause in Bottom
-then-
For Quality:
8:00 AMRAP
30 Plate Hops
10 Dumbbell Goblet Squats
5/5 Dumbbell Strict Press
*Build the dumbbell every 2 rounds, using the same dumbbell for both movements.
Video Support:
Banded Side Steps
PRVN Perform Week 5/11
Part A)
For Load:
Establish a Heavy 3 for the Day
Keep the heavy double to an RPE 9 (~1 rep in the tank). Ideally, beat heavy four from 2 weeks ago.
Part B)
15:00 EMOM
Minute 1 - 3 Back Squats @ 85-90%
Minute 2 - 3 Tall Box Jumps, Challenging Height
Minute 3 - Rest
% is Based on Heavy 3 for the Day
Record Working Weights
For Load:
150ft/45m Sled Push @ Moderate
-rest 2:00-
2x100ft/30m Sled Push @ Heavier
-rest 1:30 b/t sets-
3x50ft/15m Sled Push @ Heavier
-rest 1:00 b/t sets-
Score: Each Sled Load
RPE: 8.5/10
The goal today is that we start at a moderate load that we can move consistently for 50ft/15m lengths (go longer to minimize turns if you can). The sled then gets heavier for the 100ft/30m lengths, and heavier again for the final 50ft/15m pushes.
If you don’t have a sled, perform box pushes, plate pushes, or a Bearhug sandbag carry.
For Reps:
9:00 AMRAP
2 Wall Walks
10 Thrusters
Barbell: 95/65lbs (43/29.5kg)
Goal: 6-9 Rounds
Score: Rounds & Reps
RPE: 9/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Wall Walk Pacing
Even though the wall walks are very approachable in their rep scheme today, by the end they will feel like some of the hardest you’ve done. The barbell begs you to go unbroken throughout, so your wall walk pace and transitions will be the primary separator today. Be a touch reserved early and over emphasize leg drive on the thrusters.
Level 3: As Prescribed
Level 2:
9:00 AMRAP
2 Wall Walks
8 Thrusters
Level 1: Barbell: 75/55lbs (34/25kg)
9:00 AMRAP
1 Wall Walk
8 Thrusters
Video Support:
Wall Walks
For Quality:
3 Sets
8/8 Back Rack Box Step Up (20"), Moderate to Heavy
10/10 Prone Single Leg Banded Hamstring Curl
For Time:
2 Sets
3000m Bike Erg
2000m Row
1000m Ski Erg
Rest 5:00 between sets
Score: Slowest Set
*This is a re-test from Week 2 of this progression
Goal Times:
Level 3: Men 16:30-18:00 / Women 18:00-19:30
Level 2: Men 18:00-19:30 / Women 20:00-21:30
Level 1: Men 18:00-19:30 / Women 20:00-21:30
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8/10 — Sustained, repeatable effort across both sets
Primary Objective: Match or better your set 1 time on set 2. Consistent pacing machine to machine.
Secondary Objective: Apply your Week 1 test data. Use your recorded splits to set a sustainable target and execute it across both sets.
Coaching Notes:
This is where the test data from Week 1 becomes actionable. Pull up your splits and use them. The distances are shorter — the goal is not to go harder, it's to go smarter. Set 1 should feel controlled and deliberate. If set 2 is slower than set 1, the pacing was off from the start. If set 2 is faster, you found something. That's the objective.
Level 3
Men — Bike: 1:45-1:47/1000m | Row: 1:45-1:47/500m | Ski: 1:50-1:52/500m
Women — Bike: 1:52-1:55/1000m | Row: 1:52-1:55/500m | Ski: 1:57-2:00/500m
Level 2
Men — Bike: 1:47-1:52/1000m | Row: 1:47-1:52/500m | Ski: 1:52-1:57/500m
Women — Bike: 1:55-2:00/1000m | Row: 1:55-2:00/500m | Ski: 2:00-2:05/500m
Level 1
Men — Bike: 1:55-2:00/1000m | Row: 1:55-2:00/500m | Ski: 1:57-2:02/500m
Women — Bike: 2:00-2:10/1000m | Row: 2:00-2:10/500m | Ski: 2:05-2:15/500m
Bike: Settle into your target pace within the first 300m. These are shorter distances and the temptation is to go out a little too hot. The rest period is here as just enough time to keep paces repeatable, not enough for full recovery.
Row: Focus on long strong strokes, straight chain path, and settle into even pacing across.
Ski: We should be looking to increase the intensity across the 1000m effort here, as this is the finish to each set. We should also look to fully empty the tank on set 2 of the workout.
Level 3 & 2: As Prescribed
Level 1: 2500m Bike Erg / 1500m Row / 750m Ski Erg
For Quality:
3 Sets
8 x 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:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Video Support:
Prone Swimmer
Adductor Rock Back
Frog Pose
:45/:45 PVC Front Rack Stretch
15/15 Single Arm Banded Face Pulls
3 x :20 Dead Hang
-then-
For Quality:
8:00 EMOM
Minute 1 - :45 Calorie Machine of Choice, Building
Minute 2 - Barbell Complex, Building
*Complex - 3 Muscle Cleans + 3 Front Squats + 3 Push Press
Video Support:
PVC Front Rack Stretch
Banded Face Pulls
PRVN Perform Week 5/11
For Load:
5 Sets @ 75-75-80-85-85%+
2 Clean Pulls
2 Power Cleans
1 Split Jerk
This will be an unbroken complex. Build above 85% on the final set by feel to an RPE 9 heavy.
% is Based on 1RM Power Clean
Record Working Weights
PRVN Perform Week 5/11
For Load:
5 Sets @ 80-85-85-85+-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. Ideally, we hit a single in the low 90% range.
Record Each Working Weight
For Time:
3 Sets
25 V-Ups
25/20 Calorie Ski Erg
25 Toes to Bar
-rest 1:30 b/t sets-
Score: Total Working Time
RPE: 8/10
The goal today is that we push our sets unbroken, despite building midline fatigue as the intervals go. We will be working on about 2:1 work rest today which will be just enough to push each interval but you will feel the midline in sets 2&3.
Level 3: As Prescribed
Level 2:
For Time:
3 Sets
20 V-Ups
20/16 Calorie Ski Erg
20 Toes to Bar
-rest 2:00 b/t sets-
Level 1:
For Time:
4 Sets
15 V-Ups
15/12 Calorie Ski Erg
15 Toes to Bar
-rest 2:00 b/t sets-
Video Support:
Toes to Bar Levers
For Time (25:00 Timecap):
1600m Run
-into-
10 Rounds:
2 Rope Climbs
8 Kettlebell Hang Snatch
16 Air Squats
*Alt. arms each round for the kettlebell snatch.
Kettlebell: 32/24kg
Goal: 17:30-23:30
Score: Time
RPE: 8.5/10
Primary Objective: Rope Climb Cadence
Secondary Objective: Recover the Arms Through the Squats
Today your run time matters. We have a long run to kick this off and while we don’t want to over reach, we want to give it a hard effort as we’ll be looking at more of an upper body pulling management setting through the rest of this conditioning. The hang snatches should be unbroken each round, and rope climb cadence will play a huge factor here. The squats should be by feel each round - if the grip and pulling is confident, go up tempo. If we need a little more time, slow the cadence and chalk during the squats.
Level 3: As Prescribed
Level 2: Kettlebell: 24/16kg
Level 1: Kettlebell: 20/12kg
1200m Run
-into-
10 Rounds:
1 Rope Climb
8 Kettlebell Hang Snatch
16 Air Squats
*Alt. arms each round for the kettlebell snatch.
Video Support:
Rope Climb Descents
For Quality:
3 Sets
6-8 Tempo Ring Dips
10/10 Single Arm Banded Tricep Extension
:02 Eccentric on Each Ring Dip Rep. If That Range Is Easy, Add Light Load
3 Sets
10/10 Seated Dumbbell External Rotation, Light to Moderate
Video Support:
Seated Dumbbell External Rotation)
Warm-Up:
10:00 @ Easy / Warm-Up Pace
4 Sets:
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
Main Set:
4 Sets
200m Run @ Mile Pace
Rest :30 b/t sets
Rest 2:00
10 Sets
400m Run @ goal 5k pace
Rest :30 b/t sets
Rest 2:00
4 Sets
200m Run @ Mile Pace
Rest :30 b/t sets
Cool Down:
10:00 @ Easy
Paces:
200m: On both ends of this session they serve a distinct purpose - a speed primer on the front end, and then a speed threshold under fatigue on the back end. These should not feel like you are emptying the tank at any given point.
400m: These are the meat of todays session on short rest. The final 5 sets will feel like we are reaching a bit, but you should be able to maintain positions, pace, and control.
Score: Sum Total 400m
Stimulus: 5k Development / Lactate Clearance / Speed Endurance
RPE: 8.5/10
Primary Objective: Hold Pace on the 400m repeats. These are the focal point of the session.
Secondary Objective: Focus on strides and breathing during the 200s, keeping turnover quick and not overreaching.
Level 3, 2: As Prescribed
Level 1:
Main Set:
3 Sets
200m Run @ Mile Pace
Rest :30 b/t sets
Rest 2:00
10 Sets
300m Run @ goal 5k pace
Rest :30 b/t sets
Rest 2:00
3 Sets
200m Run @ Mile Pace
Rest :30 b/t sets
For Time:
1600m Syncro Run
-into-
10 Rounds:
P1 - 2 Rope Climbs + 4 Kettlebell Hang Snatch (Arm 1)
P2 - 4 Kettlebell Hang Snatch (Arm 2) + 16 Air Squats
Kettlebell: 32/24kg
Flow: Today the workout will start with a syncro run. From there, Athlete 1 will perform climbs and snatches on arm 1, while Athlete 2 performs snatches on arm 1 and air squats. Once both partners are done, they will switch stations. Both athletes will now snatch on arm 2. This completes 1 round, and athletes will continue in this fashion for 10 total rounds. The goal is that the snatch + air squat station is done faster and earns that athlete a brief rest while the climbing and snatching athlete inevitably takes a touch longer.
Level 3: As Prescribed
Level 2: Kettlebell: 24/16kg
Level 1: Kettlebell: 20/12kg
1200m Syncro Run
-into-
10 Rounds:
P1 - 1 Rope Climb + 4 Kettlebell Hang Snatch
P2 - 4 Kettlebell Hang Snatch + 16 Air Squats
Video Support:
Rope Climb Descents
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 – Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Forward Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
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