1:00 Inch Worms
10 Dumbbell Cuban Rotations, Light & Slow
10 Bootstrap Squats
-then-
For Quality:
3 Rounds
15 Banded Overhead Squats
10 Kip Swings
5 Barbell Muscle Snatch, Building
PRVN Perform Week 7/11
For Load:
5 Sets @ 75-75-80-85-85%+
2 Unbroken Complexes
2 Snatch Pulls
1 Power Snatch
*Rest :15 b/t complexes.
*Rest as needed b/t sets.
To be very clear, you will perform a 2+1, rest 15 seconds, then another 2+1 at the same weight, then rest as needed and move to the next percentage. Build above 85% on the final set by feel to an RPE 8 heavy for the day.
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Perform Week 7/11
For Load:
5 Sets @ 85-85-85%+, Building, Final 3 Sets
1 Squat Snatch
% is Based on 1RM Squat Snatch
Ideally we are looking to hit a single around 92.5-95% of 1RM today on the final set. Looking for an RPE 9 top lift.
Record Each Working Weight
For Time:
3 Sets
2 Rounds
14 Toes to Bar
30ft/9m Handstand Walk w/ Pirouette
-rest 1:30 b/t sets-
Score: Total Working Time
RPE: 7/10
The goal today is unbroken consistency. The toes to bar should not be a reach at all, focus on tension and breathing and executing the handstand walks under light fatigue today.
Level 3: As Prescribed
Level 2:
3 Sets
2 Rounds
10 Toes to Bar
25ft/7.5m Handstand Walk
-rest 1:30 b/t sets-
Level 1:
3 Sets
2 Rounds
7-10 Toes to Bar
15ft/4.5m Handstand Walk OR 3 Walks to Wall
-rest 1:30 b/t sets-
Video Support:
Handstand Walks
Handstand Walks to Wall
Toes to Bar Levers
For Time:
4 Rounds
400m Run
20 Overhead Squat
10 Bar Muscle Ups
Barbell: 115/80lbs (52/36kg)
Goal: 14:30-18:30
Score: Time
RPE: 8.5/10
Primary Objective: Push the Run Cadence
Secondary Objective: Unbroken One Station
Today the goal is to maintain threshold run efforts while managing dynamic upper body fatigue. Being able to maintain breathing cadence through the overhead squats will be key here so that we can feel aerobically strong going into the muscle ups. Pick either the barbell or pullup bar to try to reach and go unbroken on today.
Level 3: As Prescribed
Level 2:
For Time:
4 Rounds
400m Run
16 Overhead Squat
8 Bar Muscle Ups
Level 1: Barbell: 95/65lbs (43/29.5kg)
For Time:
4 Rounds
300m Run
16 Overhead Squat
12 Chest to Bar Pull Ups
Video Support:
Bar Muscle Up Tips
For Quality:
3 Sets
12 Dumbbell RDL, Moderate
8/8 Single Leg GHD Hip Extension, Bodyweight
Video Support:
Dumbbell RDL
Single Leg GHD Hip Extension
For Time:
Every 3:15 x 10 Sets
Alternating Stations (5 Each)
Station 1:
15/12 Calorie Row
18/13 Echo Bike
15/12 Calorie Row
Station 2:
15/12 Calorie Ski
18/13 Echo Bike
15/12 Calorie Ski
Score: Total Working Time
Goal: Complete each set in 2:20-2:45
Stimulus: Lactate Threshold / Mixed Machine / Repeated Effort
RPE: 8.5/10
Primary Objective: Complete each set in 2:20-2:45, leaving :25-:50 of rest before the next interval begins. If your rest window is shrinking at :15 or less, reduce calories on the row & ski.
Secondary Objective: Maintain consistent output across all 10 sets. The alternating structure keeps Row and Ski fresh by rotating between stations, use that to your advantage and hold your cal/hr honest from Set 1 through Set 10.
Target Paces: Row (Cal/Hr)
Level 3: Men 1,400-1,600 / Women 1,200-1,400
Level 2: Men 1,250-1,450 / Women 1,050-1,250
Level 1: Men 1,100-1,300 / Women 950-1,100
Target Paces: Ski Erg (Cal/Hr)
Level 3: Men 1,250-1,400 / Women 1,050-1,200
Level 2: Men 1,100-1,250 / Women 900-1,050
Level 1: Men 1,000-1,100 / Women 800-900
Target Paces: Echo Bike (RPM)
Level 3: Men 75-80 / Women 64-66
Level 2: Men 72-75 / Women 60-63
Level 1: Men 68-72 / Women 58-61
Coaching Notes:
This progression is built around the goal of knowing your paces and adjusting effort to meet the stimulus. Lets focus here on dialing in our pace, adjusting the cal/hr and RPM to match the stimulus and tackle this from set 1-10. The alternating structure here from the row to the ski will allow those to stay fresh, but you will need to push the ski a bit more in order to meet the challenge and time domain target. Transitions matter here, keep them fast.
Level 3: As Prescribed
Level 2: 13/10 Cal Row or Ski / 16/12 Cal Echo / 13/10 Cal Row or Ski
Level 1: 12/9 Cal Row or Ski / 15/11 Cal Echo / 12/9 Cal Row or Ski
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
:45/:45 Banded Front Rack Stretch
15/15 Banded Archer from Squat
20/20 Banded Monster Walks
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Bike, Building
Minute 2 - 16 Alt. V-Ups (8/Side)
Minute 3 - 6/6 Single Arm Kettlebell Front Squat, Moderate
PRVN Perform Week 7/11
For Load:
3 x 12 @ 60-75%
-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 5-6 reps here and seeing if we can maintain that tempo into the final few reps of each set. Build within the range to an RPE 9 top set.
Record Working Weights
For Deficit:
10:00 EMOM
Minute 1 - 18 Crossover Double Unders
Minute 2 - 6 Strict Deficit Handstand Push Ups
Score: Deficit Used
Choose the deepest deficit you can go unbroken for 2-3 sets with at an RPE 9 effort. These should be very challenging handstand push ups. The jump rope minute should be challenging from a skill standpoint.
Video Support:
Double Under Crossovers
Single Under Crossovers
Double Unders
For Time:
4 Rounds
25/20 Calorie Bike Erg
20 GHD Sit Ups
15 Thrusters
Barbell: 95/65lbs (43/29.5kg)
Goal: 10:00-15:00
Score: Time
RPE: 9/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Aggressive Bike Cadence
Today is all about lower body output. The goal is to NOT treat the bike like the pacer station - it's to put yourself in an uncomfortable place to start each round, and try to maintain GHD cadence under fatigue. The thrusters beg you to go unbroken, but it won't be comfortable in the final few rounds if we are pushing this at threshold.
Level 3,2: As Prescribed
Level 1:
For Time:
4 Rounds
20/16 Calorie Bike Erg
16 GHD Sit Ups
12 Thrusters
For Quality:
4 Sets
1:00 Elevated Plank w/ Weight Belt, Moderate
60 ft/18m Single Arm Kettlebell Farmers Carry, Moderate
For Time:
5 Rounds
@ Zone 2 Effort
2000/1800m Bike Erg
1000m Run
Goal: 45:00-50:00
Score: Time
Stimulus: Zone 2 / Base Building
RPE: 4-5/10
Primary Objective: Consistent pace / round @ conversational paces
Secondary Objective: Keep the Cadence on the bike to 80-85 rpm, and the running cadence quick with focus on pulling off the floor.
Coaches Notes:
This is meant to be a steady aerobic piece with each run taking around 5-5:30/k and each bike taking around 3:45-4:00/set. This will build out to a total time of around 45-50 minutes of steady zone 2 work which acts as good aerobic support as well as a great flush for the system and the intensity we have put in over the last week.
Level 3,2: As prescribed
Level 1: 1500/1350m Bike Erg + 800m Run
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 Iron Cross Stretch
30 Death Marches (15/15), No Weight
15/15 Single Leg Glute Bridges
-then-
For Quality:
7:00 AMRAP
10 Push Ups, Smooth
10 Russian Kettlebell Swings, Moderate
10 Box Jumps w/ Step Down
Video Support:
Iron Cross Stretch
Dumbbell Death March
PRVN Perform Week 7/11
Part A)
For Load:
Establish a Heavy 2 for the Day
Keep the heavy 2 to an RPE 9 (1-2 reps in the tank). Ideally, beat triple from two weeks ago.
Part B)
12:00 EMOM
Minute 1 - 2 Deadlifts @ 85-90%
Minute 2 - 3/3 Single Leg Box Jumps, High Catch
Minute 3 - Rest
% is Based on Heavy 2 for the Day
Record Working Weights
*Box height in notes
PRVN Perform Week 7/11
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 - 165/115lbs (75/52kg)
Weight 2 - 215/155lbs (98/70kg)
Weight 3 - 255/175lbs (116/80kg)
Score: Time, Including Rest
*Loads used 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 - 145/105lbs (66/48kg)
Weight 2 - 175/125lbs (80/57kg)
Weight 3 - 205/145lbs (93/65kg)
Level 1:
Weight 1 - 40%
Weight 2 - 50%
Weight 3 - 60%
% is Based on 1RM Overhead Squat
For Time:
30 Lateral Burpee Over Dumbbell
36 Alt. Dumbbell Snatches, Weight 1
24 Lateral Burpee Over Dumbbell
24 Alt. Dumbbell Snatches, Weight 2
18 Lateral Burpee Over Dumbbell
12 Alt. Dumbbell Snatches, Weight 3
Weight 1 - 50/35lbs (22.5/15kg)
Weight 2 - 70/50lbs (32.5/22.5kg)
Weight 3 - 100/70lbs (45/32.5kg)
Goal: 7:30-10:30
Score: Time
RPE: 9.5/10
Primary Objective: Take Chances on Burpee Paces
Secondary Objective: Unbroken Early Dumbbells
The goal here is power output and risky decisions getting to the heavy dumbbell. Each set asks you to go unbroken, but focus on smooth reps early on the dumbbell and keeping your burpee cadence quick, rather than the opposite here. The dose at the heaviest dumbbell, especially, is just enough to separate yourself. Find your positions the first few reps then push.
Level 3: As Prescribed
Level 2:
For Time:
30 Lateral Burpee Over Dumbbell
30 Alt. Dumbbell Snatches, Weight 1
20 Lateral Burpee Over Dumbbell
20 Alt. Dumbbell Snatches, Weight 2
10 Lateral Burpee Over Dumbbell
10 Alt. Dumbbell Snatches, Weight 3
Weight 1 - 50/35lbs (22.5/15kg)
Weight 2 - 70/50lbs (32.5/22.5kg)
Weight 3 - 100/70lbs (45/32.5kg)
Level 1:
For Time:
24 Lateral Burpee Over Dumbbell
36 Alt. Dumbbell Snatches, Weight 1
18 Lateral Burpee Over Dumbbell
24 Alt. Dumbbell Snatches, Weight 2
12 Lateral Burpee Over Dumbbell
12 Alt. Dumbbell Snatches, Weight 3
Weight 1 - 35/20lbs (15/10kg)
Weight 2 - 50/35lbs (22.5/15kg)
Weight 3 - 70/50lbs (32.5/22.5kg)
3 Sets
12 Seated Pin Press
15 High Incline Dumbbell Bench Press
-Rest 2:00
3 Sets
4-5 Weighted Strict Pull Ups
7-10 Bodyweight Strict Pull Ups
-Rest 2:00
The Goal Is To Stay Hanging On The Pull Up Bar, Drop The Weight And Begin The Bodyweight Strict Pull Ups
Level 3: As Prescribed
Level 2:
3 Sets
4-5 Strict Pull Ups
8-10 Banded Strict Pull Ups
-Rest 2:00
Level 1:
3 Sets
6-8 Banded Strict Pull Ups
10-12 Ring Rows
-Rest 2:00
Video Support:
Seated Pin Press
High Incline Dumbbell Bench Press
Banded Strict Pull Ups
For Time:
4 Sets:
15/11 Calorie Echo Bike Sprint
Rest 2:00 b/t sets
- Directly Into -
2 Sets:
30/22 Calorie Echo Bike Sprint
Rest 4:00 b/t sets
- Directly Into -
4 Sets:
15/11 Calorie Echo Bike Sprint
Rest 2:00 b/t sets
Goals:
15/11 Calories - Sub :20
30/22 Calories - Sub :60
Score: Total Working Time
*Track splits / set most importantly.
Stimulus: Anaerobic / Lactate Endurance
RPE: 9.5/10
Primary Objective: Maximum RPM and Wattage out of the gate on every sprint. The 15/11 efforts are all-out. The 30/22 efforts are 9/10 -- enough to sustain across both sets without collapsing the back end.
Secondary Objective: Consistency across all sets. Your split times tell the story. If your 15/11s in the final block are significantly slower than your opening block, the 30/22 sets were too hard or the 15/11s came out too hot.
Coaching Notes:
This piece is built in three blocks with a deliberate intensity arc. The opening 15/11 block establishes your sprint ceiling, all-out efforts with enough rest to near-fully reset between reps. The 30/22 block is the pivot point. Twice the calories means a sustained effort, not a full blown sprint. Athletes who treat the 30/22 like a 15/11 will blow up by the second set and arrive at the final block in damage control. Find your pace within the first 5 calories and hold it through to the end.
The closing 15/11 block is where the session is decided. Four more all-out sprints on accumulated lactate. Your split times here should be within 1-2 seconds of your opening block. If they're not, the 30/22 sets were the problem. Know your ceiling going in and pace accordingly. Rest is built generously for a reason. The 2:00 on the short sprints and 4:00 on the long ones allow for near full recovery. Stand up, shake out, and approach each set with full intent.
Level 3: As Prescribed
Level 2: 13/10, 25/18
Level 1: 12/9, 20/14
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
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
8:00 AMRAP
200m Run
50ft/15m Walking Lunge (No Weight)
15 GHD Hip Extensions
50ft/15m Dual Kettlebell Overhead Carry
-Max Meter Bike Erg Rem. Time
*No rest b/t rounds.
Kettlebells: 2x24/16kg
Goal: 4:00+ to Bike / Set
Score: Total Bike Meters
RPE: 5-6/10
Primary Objective: Consistent Bike Erg Paces
Secondary Objective: Maintain RPE Guidance on Buy In
Today is a lower body focused flush with a touch of quality upper body stability work. Lunge at a smooth tempo focusing on gentle knee touches, maintain a neutral spine and explosiveness on the contraction for the hip extensions, and then walk smoothly for the overhead carries focusing on good thoracic positions and elbow lockout.
Level 3, 2: As Prescribed
Level 1: Kettlebells: 2x20/12kg
Warm-Up
150m Choice Swim
Drills:
1 Sets
25m Fingertip Drag/25m Swim
25m Single Arm Swim (right)/25m Single Arm Swim (Left)
25m Streamline Kick (no board)/Swim @ hard effort
25m Fist Swim/25m Swim
25m Streamline Kick (no board)/25m Swim @ hard effort
Stamina Conditioning
For Time:
500m @ Steady State 7/10 RPE
400m @ 8/10 RPE
300m @ Faster
200m @ 500m Race Pace
100m @ Faster
Rest 1:00 b/t intervals
*Aim for descending splits (per 50m) across
Cool Down
100-200m Choice
Score: Time, Including Rest
RPE: 7-8/10
Level 3, 2: As Prescribed
Level 1:
For Time:
500m @ Easy RPE 5/10
400m @ RPE 6/10
300m @ RPE 7/10
200m @ RPE 8/10
100m @ Fastest for Day
Rest 2:00 b/t intervals
Video Support:
Fingertip Drag
Single Arm Swim
Streamline Kick
Fist Swim
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back, Pecs, Lats
-then-
For Completion:
12:00 EMOM
Minute 1 - 12 Hip Mobility Exercises
Minute 2 - :30 seconds Hamstring Stretch
Minute 3 - :50 seconds Shoulder Stability Exercises
Minute 4 - :30 seconds Hamstring Stretch
B) For Quality:
20:00 AMRAP
20 Hollow Rock + 20 Superman rock
:20 Parallette Handstand Hold (Wall If Needed)
:15 Seconds Bottom of Ring Push Up Hold
15 Strict Ring Dip with band
10 Strict Knees to elbows
:20 Seconds Ring Row Hold
15 Strict Pull up with band
When performing strict movements with resistance bands, our primary goal is to maintain full range of motion without losing muscular tension. Each rep should display control and intention throughout the entire movement.
This type of work targets the synergistic muscles—those smaller stabilizers that support joint integrity and movement efficiency. By strengthening them under controlled resistance, we enhance their ability to support the primary movers when performing the same patterns without bands.
It’s not just about mobility—it’s about control, awareness, and building a solid base for more efficient and powerful movement.
The primary focus of this session is on technique and proper mechanics for each exercise. Take the necessary time to perform each movement as cleanly and efficiently as possible. Focus on enhancing coordination, agility, precision, flexibility, and strength.
Level 3,2: As Prescribed
Level 1:
B)For Quality:
15:00 AMRAP
15 Hollow Rock + 15 Superman Rock
:15 Nose to Wall Handstand Hold
:15 Seconds Bottom of Push Up Hold
10 Reps Strict Ring Dip with band
10 Knees to elbows
:15 Seconds Ring Row Hold 45 degrees
10 Reps Strict Pull up with band
Video Support:
Beginner Hip Mobility Exercises
Hamstring Stretches
Shoulder Stability Exercises
Bottom of Ring Push Up Hold
Knees to elbows
Ring Row Hold
For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Overhead Reach - Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Skin the Cat - Stay within pain-free range / Control eccentrics and transitions / Use stretch if rings feel aggressive
Pigeon Pose - Square hips as tolerated / Stay tall before folding / Calm nasal breathing
:45/:45 Couch Stretch
10/10 Bird Dog from Crawling
3 x :10 Copenhagen Plank / Side
-then-
For Quality:
9:00 EMOM
Minute 1 - 20 Air Squats
Minute 2 - :10 Dip Support (Top) + 5 Pike Push Ups (Slow)
Minute 3 - 10 Calorie Row @ Hard Effort
Video Support:
Bird Dog from Crawling
Copenhagen Plank
Pike Push-Ups
PRVN Perform Week 7/11
Part A)
For Load:
Establish a Heavy 2 for the Day
Keep the heavy 2 to an RPE 9 (1-2 reps in the tank). Ideally, beat heavy triple from 2 weeks ago
Part B)
12:00 EMOM
Minute 1 - 2 Back Squats @ 90%
Minute 2 - 4 Broad Jumps
Minute 3 - Rest
% is Based on Heavy 2 for the Day
Record Working Weights
For Quality:
4 Sets
200ft/60m Bearhug Sandbag Carry
100ft/30m Farmers Carry
-rest 1:30 b/t sets-
Handles: 205/145lbs (93/66kg) Per Hand
Sandbag: 200/150lbs (90/70kg)
Today is a pure strongman strength session. Perform each interval at an RPE 9 effort, looking to go unbroken on the carry, and at most 1 break on the handles.
Level 3: As Prescribed
Level 2:
Handles: 185/125lbs (84/57kg) Per Hand
Sandbag: 150/100lbs (70/45kg)
Level 1:
Handles: 155/105lbs (70/48kg) Per Hand
Sandbag: 150/100lbs (70/45kg)
*May also use the heaviest dumbbells/kettlebells you have access to if you don't have loadable handles.
For Time:
35/25 Calorie Row
30 Dumbell Box Step Ups
25 Kipping Deficit Handstand Push Ups
15 Ring Muscle Ups
35/25 Calorie Row
15 Ring Muscle Ups
25 Kipping Deficit Handstand Push Ups
30 Dumbbell Box Step Ups
35/25 Calorie Row
Dumbbell: 70/50lbs (32.5/22.5kg)
Box: 24/20in
Deficit: 4in/2in
Goal: 15:00-20:00
Score: Time
RPE: 8.5/10
Primary Objective: Gymnastics Management
Secondary Objective: Box Step Up Efficiency
The gymnastics are the test today; everything else is a pacing effort. Stay in control to the first set of handstand pushups; you should be looking to tackle them in 3-4 sets, and the muscle ups in 2/3 sets today. Once we get to the middle row, if we’ve paced appropriately, it’s time to start building. Ideally we can embrace the aerobic fatigue and attack the back half gymnastics similar to the front half. Hold onto the last set of step ups unbroken and sprint the final row.
You may hold the dumbbell however you see fit for the step ups.
Level 3: As Prescribed
Level 2:
30/20 Cal Row
25 Dumbell Box Step Ups
20 Kipping Deficit Handstand Push Ups
10 Ring Muscle Ups
30/20 Cal Row
10 Ring Muscle Ups
20 Kipping Deficit Handstand Push Ups
25 Dumbbell Box Step Ups
30/20 Cal Row
Level 1: Dumbbell: 50/35lbs (22.5/15kg)
30/20 Cal Row
25 Dumbell Box Step Ups
20 Kipping Handstand Push Ups
10 Bar Muscle Ups OR 20 Pull-Ups
30/20 Cal Row
10 Bar Muscle Ups OR 20 Pull-Ups
20 Kipping Handstand Push Ups
25 Dumbbell Box Step Ups
30/20 Cal Row
Video Support:
Kipping HSPU
Ring Muscle Up Tips
For Quality:
3 Sets
8/8 Barbell Back Rack Reverse Lunge, Moderate
15 Barbell Hip Thrust, Moderate
Reverse Lunges Are NOT Alternating. You Will Complete All Reps On One Side Before Switching.
Video Support:
Barbell Back Rack Reverse Lunge
Barbell Hip Thrust
For Meters
3 Sets:
10:00 AMRAP
750m Bike Erg
500m Row
250m Ski Erg
Rest 2:00 b/t sets
Score: Total Meters
*Start from the top each round.
Goal: 2+ Rounds / Set
Stimulus: Lactate Threshold
RPE: 8/10
Primary Objective: Complete all at the paces for you goal target for the initial mixed machine threshold piece of 5k Bike Erg + 2.5k Row + 1.25k Ski. A note that the overall structure here leans more heavily on the row pace today and that is the goal.
Secondary Objective: Complete the same meters within +/- 150m of each set.
Coaches Notes: This structure provides a good dose of 30 minutes at threshold with the focus on consistency and pacing throughout. The Row holds more weight here than the other two machines, so lean into the pacing there as a true target effort on the day.
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
:45/:45 Pigeon Pose
20 Banded Face Pulls
10/10 Kettlebell Upside Down Press
-then-
For Quality:
3 Rounds
15 Calorie Bike, Building
30 Plate Hops
Barbell Complex, Build
*Complex - 3 Muscle Clean + 3 Strict Press + 3 Front Squats
PRVN Perform Week 7/11
For Load:
5 Sets @ 75-75-80-85-85%+
2 Unbroken Complexes
1 Clean Pull
1 Power Clean
1 Split Jerk
*Rest :15 b/t complexes.
*Rest as needed b/t sets.
To be very clear, you will perform a 1+1+1, rest 15 seconds, then another 1+1+1 at the same weight, then rest as needed and move to the next percentage. Build above 85% on the final set by feel to an RPE 8 heavy for the day.
% is Based on 1RM Power Clean
Record Working Weights
PRVN Perform Week 7/11
For Load:
5 Sets @ 85-85-85%+, Building, Final 3 Sets
1 Squat Clean & Jerk
% is Based on 1RM Squat Clean & Jerk
Ideally we are looking to hit a single around 92.5-95% of 1RM today on the final set. Looking for an RPE 9 top set for the day.
Record Each Working Weight
For Completion:
16:00 EMOM
Minute 1 - 12/9 Calorie Echo Bike @ RPE 10
Minute 2 - 4/4 Single Arm Dumbbell Shoulder to Overhead
Minute 3 - 8 Burpee Box Get Overs
Minute 4 - 4 Pull Overs
Box: 48/44in
Score: Dumbbell Load
RPE: 7-8/10
Today the echo bike is done at a sprint effort, under 20 seconds, to create some anaerobic fatigue and force focus through the rest of this EMOM.
Use the heaviest dumbbell you can go unbroken on both arms each minute.
Level 3: As Prescribed
Level 2: 2 Pullovers
Level 1:
16:00 EMOM
Minute 1 - 10/7 Calorie Echo Bike @ RPE 10
Minute 2 - 4/4 Single Arm Dumbbell Shoulder to Overhead
Minute 3 - 8 Burpee Box Get Overs
Minute 4 - :30 Pullover Progression
Video Support:
Pullover Progression
For Time:
5 Rounds
16 Box Jump Overs
8 Power Cleans
4 Rope Climbs
Box: 30/24in
Barbell: 225/155lbs (102/70kg)
Goal: 12:30-17:30
Score: Time
RPE: 9/10
Primary Objective: Rope Climb Cadence
Secondary Objective: Consistency on Box Jump Overs
Today is a balanced workout, but the rope climbs are the focus. The barbell loading and dosage should be just enough to push through confidently knowing we’ll have a breather between each rope climb. Maintaining consistent output on the box in rounds 4-5 will be crucial, lean into the leg demand here.
Level 3: As Prescribed
Level 2: Barbell: 185/125lbs (84/57kg)
5 Rounds
13 Box Jump Overs
8 Power Cleans
3 Rope Climbs
Level 1: Barbell: 155/105lbs (70/48kg) / Box: 24/20in
5 Rounds
14 Box Jump Overs
8 Power Cleans
2 Rope Climbs
For Quality:
3 Sets
15 Feet Elevated Bench Dips
20 Banded Tricep Extensions
3 Sets
6-8 Slow and Controlled Dumbbell Cuban Press, Light
For Time:
2 Sets
1000m @ Goal 5k Race Pace
800m @ 5k Pace - (2-3sec /k)
600m @ 5k Pace - (4-6sec /k)
400m @ 5k Pace - (7-10sec /k)
200m @ Mile Pace
Rest 1:00 b/t intervals
Rest 3:00 b/t sets
Score: Total Working Time
Stimulus: 5k Run Development
RPE: 9/10
Primary Objective: Start at 5k pace and descend pace across intervals.
Seconary Objective: Second set of intervals faster than the first.
Coaches Notes: This is 6k work of running today at or below 5k race pace. This is a great workout for letting you know where you are at in the progression and if you are on your goal targets. If you are increasing much faster than these and feeling strong, we know two things. First, you are ready for a PR, second we may need to level up the goal here in order to keep progressing through the last few weeks.
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
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