:45/:45 Banded Front Rack Stretch
20 Seated 90-90 Rotations
15/15 Bird Dog w/ 5lb Plate
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Bike, Build RPE 5-7-8
Minute 2 - 6 Burpee Strict Pull-Ups
Minute 3 - 5 Muscle Cleans, Building
PRVN Build Week 1/13
For Load:
10 Sets
2 Clean Pulls
1 Power Clean
-rest as needed b/t sets-
5 Sets @ 80%
3 Sets @ 83%
2 Sets @ 86%
% is Based on 1RM Power Clean
Record Working Weights
PRVN Build Week 1/13
For Load:
4 Sets @ 70-75%
5 reps w/ 4s Eccentric
Goal is an RPE 7-8 load throughout here.
% is Based on 1RM Back Squat
Technical Notes:
Consistent, controlled eccentric, no bouncing at the bottom and no pause at bottom. Perform an explosive concentric effort on each rep to the best of your ability.
Record Working Weights
For Time:
8 Sets
4 Ring Muscle Ups
-rest :30 b/t sets-
Score: Time, Including Rest
RPE: 7/10
The primary and most important goal today is unbroken sets. That is more important than sticking to the rest interval - the rest is your goal to hold as long as possible. We want to build technical consistency for manageable sets here.
Level 3: As Prescribed
Level 2:
For Time:
7 Sets
3 Ring Muscle Ups
-rest :45 b/t sets-
*Same rest philosophy.
Level 1:
Drill Session
4x5 Swinging Ring Rows
5x3 High Box Ring Muscle Up Drill
3x3-5 Kipping Ring Dips
Video Support:
Ring Muscle Up Tips
Swinging Ring Row
Ring Dip Kipping
RMU - High Box Drill
For Time:
27-21-15-9-9-9
Calorie Bike Erg
Bar Facing Burpee
*Women bike 20-16-12-8s.
Goal: 10:00-14:00
Score: Time
RPE: 9.5/10
Primary Objective: Bar Facing Burpee Pace
Secondary Objective: Threshold Bike Intensity
Today we have a simple, threshold couplet. Each station should be a hard effort from the beginning, but the priority is your burpee pace. The goal is that when we arrive at the 9s we are barely holding on but able to sustain a strong finish.
Level 3,2: As Prescribed
Level 1:
For Time:
21-17-13-9-9-9
Calorie Bike Erg
Bar Facing Burpee
*Women bike 16-13-10-7s.
Video Support:
Bar Facing Burpees w/ Tim
For Quality:
3 Sets
8/8 Front Foot Elevated Knee Over Toe Split Squat, Moderate
8/8 Single Leg Landmine RDL, Moderate
*:02 Eccentric on each Split Squat Rep
For Calories
5 Sets
2:30 Echo Bike @ 6/10 RPE
1:30 Echo Bike @ 7/10 RPE
1:00 Echo Bike @ 8/10 RPE
--
:15 Transition
1:00 Ski Erg @ 7/10 RPE
:15 Transition
Score: Sum Total Calories (Echo + Ski)
*Leave your echo monitor running within each set.
Stimulus: Sub-Threshold Development / Echo Focused
RPE: 7.5/10
Goal: Controlled, smooth, and strong efforts across all 5 sets with consistent output
Primary Objective: Keep all sets consistent and sustainable. The entire session is built around this idea -- hold your numbers across every interval, not just the first couple.
Secondary Objective: Before the session begins, set a target RPM and cal/hr goal for each intensity tier. Track whether your RPE guideline and your goal paces align with where you thought your effort would be.
Workout Strategy:
This workout is built around RPE guidance with the goal of developing threshold-style intensity on the Echo Bike and Ski Erg. The Echo is the primary focus, each 5:00 block on the bike is structured as a progressive build, moving from aerobic work at 6/10 up through 7/10 and finishing at 8/10, before transitioning quickly to a 1:00 effort on the Ski. The :15 transitions are short and intentional, so be ready to move. On the Ski, hold a strong, consistent pace at 7/10, this is not a recovery minute, but it should not feel like an all-out effort either by any stretch. The goal across all 5 sets is repeatability. If your calories or pace drops significantly from set 1 to set 5, you went out too hard. Trust the RPE tiers, settle into a rhythm early, and let the structure do the work.
Progression Notes:
This is Week 1 of an Echo-focused threshold development cycle using RPE-guided pacing. A core goal of this cycle is to track your machine output (cal/hr and RPM), alongside your perceived effort at each tier. What feels like an 8/10 in Week 1 should feel closer to a 6-7/10 by Week 8 as your aerobic capacity develops and your paces improve. Log your numbers today so you have a clear baseline to measure against as the cycle progresses.
Level 3,2,1: As Precribed
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
1:30 Foam Roll Lats/Upper Back
10/10 Hip Airplanes
20 Banded Press from Snatch Grip
-then-
For Quality:
3 Rounds
6/6 Dual Dumbbell Stagger Stance RDL
9 Dual Dumbbell Press
12 Ring Rows
*Build the dumbbells each round.
Video Support:
Hip Airplanes
Banded Press
Stagger Stance RDL
PRVN Build Week 1/13
For Load:
5 Sets @ 75%
2 Power Snatch (Touch & Go)
5 Sets @ 78-81-84-87-90%
1 Power Snatch
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Build Week 1/13
For Load:
8 Sets @ 55%
3 Banded Deadlift
-rest exactly 1:00 b/t sets-
% is Based on 1RM Deadlift
These reps are not touch and go, control them to the ground each time. The goal is to pull at near maximum speed through the tension of the band each time.
Record Working Weight
Video Support:
Banded Deadlift
For Completion:
Part A)
Establish a 3RM Strict Pull-Up
-then, rest at least 5:00-
Part B)
Establish a Max Set of Strict Pull-Ups
Score: Max Strict Pull-Ups
*Heavy in notes.
Record Heaviest Load & Max Reps
-Record your max rep set in the main box for the day, and put your 3RM in the notes.
Compare results to December 19, 2025.
NOTE*
If you don't have strict pull-ups, you will not do the 3RM test, and you will test a max set of banded strict pull-ups with the goal being to pick an assistance level that lets you get at least 10 reps here today.
#TEAMPRVNTUESDAY
For Reps:
13:00 AMRAP
16 Alt. Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16...Handstand Push Ups
Dumbbell: 50/35lbs (22.5/15kg)
Box: 30/24in
Goal: 5-7 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Aggressive Handstand Push Up Approach
Secondary Objective: Unbroken Dumbbell Snatch
Today starts off as a dense fitness workout with the dumbbell and tall box jump overs, and will become about handstand push up management in the last few minutes as the sets get more dense. Level 3 athletes should be looking to risk unbroken sets as long as possible and breaking by feel when needed, whereas level 2 and 1 athletes should look to begin adding breaks in rounds 2&3 to always leave 2-3 reps in the tank. Look for consistent rounds early on the dumbbell and box, before digging in to more of a threshold effort in the final minutes.
Level 3,2: As Prescribed
Level 1: Dumbbell: 35/20lbs (15/10kg) / Box: 24/20in
Video Support:
Kipping HSPU
For Quality:
3 Sets
60 ft/18m Single Arm Kettlebell Front Rack Carry, Moderate
10 Banded Chop
Video Support:
Single Arm Kettlebell Front Rack Carry
Banded Chop
For Time:
3 Rounds
400m Run
500m Row
400m Run
500m Row
400m Run
1,000m Bike Erg
1:00 Box Breathing
Score: Total Time, Including Rest
Stimulus: Aerobic Threshold / Zone 2
RPE: 4-5/10
Goal: 13-15 minutes per round
Cap: 16:00 per round (48:00 total running time)
Primary Objective: Keep this conversational and smooth throughout all three rounds.
Secondary Objective: Use the 1:00 box breathing window to actively bring your heart rate down. Track both how quickly it drops and how much it drifts upward as the workout progresses.
Workout Strategy:
The target pace here is your zone 2 run pace from the Aerobic Test, lock into that and let it serve as your anchor for everything else in the workout. The machine pieces are not a break and they are not a push. Adjust your row and bike output so that your effort level on the machines matches what you are doing on the run. The 1:00 box breathing at the end of each round is mandatory work, not passive rest. Get off the bike, get your feet under you, and focus on bringing your heart rate down through controlled nasal breathing. Pay attention to where your heart rate settles after each round. If it is not coming down meaningfully within that minute, you are moving too fast. The whole session should feel like a conversation you could hold from start to finish.
Progression Notes:
This is Week 1 of the mixed aerobic zone 2 cycle. The priority right now is establishing a true baseline -- clean pacing, honest effort, and quality breathing mechanics. Volume and time domain will increase over the coming weeks, so resist the urge to push beyond zone 2 here. This piece is designed to complement the higher intensity mixed modal work earlier in the week, not compete with it.
Level 3: As prescribed.
Level 2: 3 Rounds - 400m Run / 400m Row / 400m Run / 400m Row / 400m Run / 800m Bike Erg / 1:00 Box Breathing
Level 1: 3 Rounds - 200m Run / 400m Row / 400m Run / 400m Row / 200m Run / 800m Bike Erg / 1:00 Box Breathing
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Shoulder Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Shoulder Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
Video Support:
Banded Internal Rotations
Banded External Rotations
:45/:45 Pigeon Pose
15 Bootstrap Squats
20 Banded Face Pulls from Squat
-then-
For Quality:
8:00 AMRAP
10 Alt. Box Step Ups
10 Kip Swings
5 Tall Cleans, Light
Video Support:
Bootstrap Squat
Tall Clean
PRVN Build Week 1/13
For Load:
12:00 EMOM
1 Squat Clean
4 Sets @ 75%
4 Sets @ 78%
4 Sets @ 81%
% is Based on 1RM Squat Clean
Record Working Weight
PRVN Build Week 1/13
Part A)
For Load:
5 Sets @ 60%+
3 Strict Press w/ 3 Second Negative
Goal is to establish a heavy weight of this complex within the 5 sets.
Part B)
For Load:
5 Sets
5/5 Single Arm Dumbbell Strict Press
3/3 Rotational Medball Chest Pass
-rest 2:00 b/t sets-
Use an RPE 8 load (2-3 reps in the tank) for the strict press here.
Record Heavy Complex
*Dumbbell weight used in notes.
PRVN Build Week 1/13
For Completion:
5 Sets
4 Depth Drop to Vertical Jump
30ft/9m Sled Push, Heavy
-rest 2:00 b/t sets-
Score: Sled Load
This piece is about force absorption/reproduction and simple, top end power output. Pick a heavy load for the sled and use the same weight across.
Goal weights, assuming turf:
Level 3 - 450/350lbs
Level 2 - 350/275lbs
Level 1 - 275/225lbs
*Including Sled.
Video Support:
Depth Drop to Vertical Jump
For Completion:
25:00 EMOM
Minute 1 - 8 Shuttle Runs
Minute 2 - 20 GHD Sit Ups
Minute 3 - 10 Hang Squat Cleans
Minute 4 - 15 Toes to Bar
Minute 5 - 50ft/15m Front Rack Walking Lunge
Barbell: 135/95lbs (61/43kg)
Shuttle Run: 25ft/7.5m Down & Back = 1
Goal: Completed Minutes
Score: Completion
RPE: 7-8.5/10
Primary Objective: Building RPE Throughout
Secondary Objective: 15-20 Seconds of Rest Each Minute
A workout with no score? Correct. In the off season cycle here you will see one longer EMOM format each week - occasionally scored, but often not. The goal is to get to know yourself as an athlete, what you’re capable of, and how to build RPE and stay mentally focused. The work is prescribed, your job is to breathe, stay on pace, and execute. You should NOT miss any minutes today. Another benefit and focus of these styles of workouts will be accumulating quality volume while respecting RPE and not creating wear and tear like a straight AMRAP would.
Pick a level that you are confident you can consistently complete the work with layered midline, grip and shoulder fatigue and a building aerobic demand. Each station, except the shuttle runs, should be unbroken and earn you 20 seconds of rest or more.
Note the barbell must be cycled today from the true hang position (mid thigh to top of the knee), it may not be bounced or cycled from the hip pocket.
Level 3: As Prescribed
Level 2: Barbell: 115/75lbs (52/34kg)
Level 1: Barbell: 95/65lbs (43/29.5kg)
For Completion:
25:00 EMOM
Minute 1 - 7 Shuttle Runs
Minute 2 - 14 GHD Sit Ups
Minute 3 - 10 Hang Squat Cleans
Minute 4 - 12 Toes to Bar
Minute 5 - 50ft/15m Front Rack Walking Lunge
Video Support:
Toes to Bar Levers
For Quality:
3 Sets
10 Seated Barbell Strict Press, Light to Moderate
10 Bent Over Barbell Row, Moderate
*Pause at Contraction of Each Barbell Row Rep AND :02 Eccentric
Video Support:
Seated Barbell Strict Press
Bent Over Barbell Row
Warm-Up:
5:00 Bike Erg @ Easy Conversational Pace (Damper @ 4/3)
--
10 Cossack Squats
10 Deep Lunge Mountain Climbers
10/10 Single Leg
--
10 Air Squats
5 No Jump Burpees
10 Squat Jumps
--
1:00 Bike Erg Easy / Moderate
:40 Bike Erg Moderate
:20 @ Goal Wattage for 5:00
--
Rest 2:00 Then Get Into It
For Max Wattage:
5:00 Bike Erg
Score: Average Wattage
Damper: 6/5 (M/F)
Stimulus: Lactate Endurance / Leg Pump
RPE: 10/10
Goal: 115-125% of 20:00 FTP Test
Primary Objective: Achieve max average wattage across the full 5:00 duration.
Secondary Objective: Hold a consistent, strong effort from minute 1 through minute 5.
Workout Strategy:
This test will naturally begin with a harder effort in the first 30-60 seconds as you find your output and get the legs under you. The goal from there is to settle into a strong, sustainable wattage through the middle 3-3.5 minutes, not so hard that you're falling apart, but nothing left in the tank either. That final 30-45 seconds is your opportunity to open up and push through the finish for the best average wattage possible. Resist the urge to go out too hot and blow up early. A controlled, aggressive effort that builds into the back end will always beat a redline start with a dying finish.
Progression Notes:
This is the baseline test that will anchor all wattage targets over the course of this 13-week cycle. Every interval prescription moving forward, whether that's short, high-intensity efforts above test wattage or longer, sustained efforts below it, will be built off the number you put up today. Take it seriously. This lays the foundation for aerobic power and VO2 max development that will pay dividends down the line.
Level 3,2,1: As Prescribed
For Quality:
3 Rounds:
5/5 Bird Dog Rows (light, controlled)
5/5 Neutral Wrist Curls
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
Video Support:
Bird Dog Rows
Neutral Wrist Curls
Fingertip Curls
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:
4 Rounds (40:00 Clock)
5:00 Max Distance Bike Erg
*Start each 5:00 window with 50ft/15m 1&1 Kettlebell Carry + 5 Skin the Cats
5:00 Max Distance Ski Erg
*Start each 5:00 window with 50ft/15m 1&1 Kettlebell Carry + 25 Air Squats
The bike windows will be right arm front rack, left arm suitcase carry. The ski windows will be the opposite.
Kettlebells: 2x32/24kg
Goal: ~3:00 to Machine Each Set
Score: Total Meters
RPE: 5-6/10
We are continuing with our zone 2 focused active recovery pieces through this cycle here today. The buy in work to each interval should take around 1:30-2:00, leaving the majority of the time on the machines today. Maintain a nice, smooth cadence on the kettlebell carries and focus on range of motion and a steady tempo on the air squats. For the skin the cats, focus first on range of motion and controlling the stretch/movement in it's entirety.
Level 3: As Prescribed
Level 2: Kettlebells: 2x24/16kg / 4 Skin the Cats
Level 1: Kettlebells: 2x20/12kg / 3 Skin the Cats
Video Support:
Skin the Cat
Warm-Up:
500m of "SKIPS"
Complete the 500m as follows:
100m Swim
100m Kick
100m IM (25m Butterfly, 25m Backstroke, 25m Breaststroke, 25m Freestyle)
100m Pull
100m Swim
Rest as needed
Technique Set:
2 Sets, For Quality
25m Fingertip Drag + 25m Swim
25m Six Kick Swim + 25 Swim
25m Fist Drill + 25m Swim
25m Catch-Up + 25m Swim
Rest as needed between each 50m interval
Rest as needed between sets
Then complete:
Stamina Set:
Every 2:30 minutes, 10 Sets
100m Swim
Aim to complete each interval at a Strong Sustainable Pace. Focus on the length of your stroke and smooth efforts throughout. If you are not getting at least 15 seconds of rest, adjust the time frame to every 3:00 in order to allow more rest and the effort to be smooth and rhythmic.
Cooldown:
100m Cooldown
Level 3,2: As Prescribed
Level 1:
250m Skips (50m Each Drill)
-then-
Stamina Set:
Every 3:00 minutes x 6 Sets
100m Swim
Video Support
Six Kick Swim
Fist Swim
Catch-Up Swim
Fingertip Drag Drill
UPDATE
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 Half Kneeling Banded Lat Stretch
10/10 Kettlebell Windmills, Light & Slow
10/10 Alt. Elbow to Instep
-then-
For Quality:
3 Rounds
2 Wall Walks w/ :05 Hold at Top
6 Snatch Balance, Build Each Round
6 Snatch Grip RDL
12 Walking Lunges, No Weight
PRVN Build Week 1/13
For Load:
5 Sets
3 Reps @ 75%
*Following the final rep of each set, perform 2 overhead squats.
% is Based on 1RM Squat Snatch
Set the blocks so the bar is just below the knee. The emphasis here is on the technical transition from below the knee to above the knee, and rapid force development as we navigate the mid thigh to the power position. You may drop to the blocks between reps.
Record Working Weights
PRVN Build Week 1/13
For Load:
5 Sets @ 90%
1 Snatch Lift Off
2 Snatch Pulls
% is Based on 1RM Snatch
Record Working Weight
Video Support:
Lift Offs
PRVN Build Week 1/13
For Load:
4 Sets @ ~40%
5 Reps Per Leg
% is Based on 1RM Back Squat
Plus/minus 5% today based on how comfortable you are with this movement, but these should be challenging.
Record Working Weight
For Time:
3 Sets
150ft/45m Handstand Walk
50 Wallball Shots
-rest 2:00 b/t sets-
Wallball: 20/14lbs (9/6kg) to 10ft
Goal: 3:15-5:30 Sets
Score: Total Working Time
RPE: 7-8/10
Primary Objective: Handstand Walk Transitions
Secondary Objective: Unbroken Wallball Shots
Today the focus is handling chunk for of both a skilled and simple movement. The handstand walk will be the bigger separator here and is undoubtedly the more important and emphasized piece of this - try to keep the pace of your transitions reserved enough in the first few lengths each set that we can finish the final few sections feeling strong rather than like we are fading hard going into the wallballs. The wallball shot should be in 1-2 sets at most each set, but push for unbroken knowing you're going into rest.
Level 3: As Prescribed
Level 2:
For Time:
3 Sets
100ft/30m Handstand Walk
40 Wallball Shots
-rest 2:00 b/t sets-
Level 1: Wallball: 14/10lbs (6/4kg) to 10/9ft
5 Sets
5 Wall Walks
25 Wallball Shots
-rest 2:00 b/t sets-
Video Support:
Wall Walks
Handstand Walks
For Quality:
3 Sets
10 Barbell Hip Thrust, Moderate
:40 Face Up Chinese Plank Isometric Hold
*:02 Eccentric on each barbell hip thrust rep
Video Support:
Barbell Hip Thrust
Face Up Chinese Plank
For Calories:
8 Rounds @ Consistent Effort
3:00 Bike Erg
1:00 Row
1:00 Echo Bike
1:00 Ski Erg
Keep the Row, Echo Bike, and Ski Erg at an RPE of 6 and the Bike Erg at 55-60% of your 5:00 Max Wattage Test. This ensures you are moving at a consistent, steady pace and building your aerobic engine throughout the full 48:00 of work.
Score: Total Calories
Stimulus: Aerobic Threshold / Mixed Machine Zone 2
RPE: 5-6/10
Goal: Consistent Pace / RPE Throughout
Primary Objective: Keep heart rate low and pacing steady across all machines and all 8 rounds.
Secondary Objective: Look to increase pace at the same RPE of 6 -- if you can move faster at the same effort, you are getting more efficient.
Workout Strategy:
Each round is 6:00 of work, 3:00 on the Bike Erg followed by three 1:00 efforts on the Row, Echo Bike, and Ski Erg, totaling 48:00 of continuous aerobic output. The focus is simple: keep the heart rate controlled, breathing steady, and effort uniform from round 1 through round 8. Resist the urge to push on any single machine. The Bike Erg sets the tone at 55-60% of your 5:00 Max Wattage, and the remaining three machines should feel equally manageable at a true RPE 6. If your heart rate is climbing or your breathing becomes labored, back off slightly. The goal is not to survive the last few rounds, it is to finish feeling like you could have done more.
Progression Notes:
We are building into a second Zone 2 session per week over the course of this cycle, with this piece focused specifically on machine output while maintaining a controlled heart rate and breathing pattern. As the weeks progress, look to see if you can produce more power at the same RPE, that is the signal that your aerobic engine is developing. Greater efficiency here will carry directly into your mixed conditioning pieces and your ability to sustain higher outputs over longer time domains.
Level 3,2: As Prescribed
Level 1: Complete 6 rounds instead of 8, keeping all machine efforts and RPE targets identical. Reduce only the volume, not the intent.
Stimulus: Lactate Endurance / Leg Pump
RPE: 10/10
Goal: 115-125% of 20:00 FTP Test
Primary Objective: Achieve max average wattage across the full 5:00 duration.
Secondary Objective: Hold a consistent, strong effort from minute 1 through minute 5.
Workout Strategy:
This test will naturally begin with a harder effort in the first 30-60 seconds as you find your output and get the legs under you. The goal from there is to settle into a strong, sustainable wattage through the middle 3-3.5 minutes, not so hard that you're falling apart, but nothing left in the tank either. That final 30-45 seconds is your opportunity to open up and push through the finish for the best average wattage possible. Resist the urge to go out too hot and blow up early. A controlled, aggressive effort that builds into the back end will always beat a redline start with a dying finish.
Progression Notes:
This is the baseline test that will anchor all wattage targets over the course of this 13-week cycle. Every interval prescription moving forward, whether that's short, high-intensity efforts above test wattage or longer, sustained efforts below it, will be built off the number you put up today. Take it seriously. This lays the foundation for aerobic power and VO2 max development that will pay dividends down the line.
Level 3,2,1: As Prescribed
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Video Support:
Shin Box to Lunge
Banded Chop
Elevated Active Pigeon Pose
1:00 Forward Fold
10/10 Single Leg Glute Bridges w/ :02 Hold
15/15 Banded Monster Walks
-then-
For Quality:
7:00 AMRAP
10 Russian Kettlebell Swings, Moderate
:10 Dip Support
5/5 Kettlebell Suitcase RDL
5 Pike Push Ups
*Whatever weight you swing will be the weight you use for your RDL.
Video Support:
Banded Monster Walk
Suitcase RDL
Pike Push-Ups
PRVN Build Week 1/13
For Load:
4 Sets @ 70-75%
5 reps w/ 4s Eccentric
Goal is an RPE 7-8 load throughout here.
% is Based on 1RM Deadlift
Technical Notes:
Consistent, controlled eccentric, no touching at the bottom and no pause at bottom. Perform an explosive concentric effort on each rep to the best of your ability. You will not touch the ground between reps here.
Record Working Weights
PRVN Build Week 1/13
For Load:
5 Sets @ 70-80%
2 Push Press
-rest :15-
2 Push Jerks
-rest 2-3:00 b/t sets-
% is Based on 1RM Jerk
The goal is to keep sets tight with the loading today, with minimal jumps between sets. The push press should feel like an RPE 8-9 load most of the day here. The goal is to develop explosive overhead pressing power and lockout confidence and strength.
Record Working Weights
PRVN Build Week 1/13
For Completion:
Part A)
Establish a 3RM Strict Ring Dip
-then, rest at least 5:00-
Part B)
Establish a Max Set of Strict Ring Dips
It is critical that we maintain quality of movement here with both depth and great lockout achieved.
Score: Max Strict Ring Dips
*Record your 3RM in notes.
NOTE*
If you don't have strict ring dips, you will not do the 3RM test, and you will test a max set of banded strict ring dips with the goal being to pick an assistance level that lets you get at least 10 reps here today.
For Reps:
5 Sets
3:00 AMRAP
25/20 Calorie Row
10 Sandbag Clean (To Shoulder)
Max Rope Climbs Rem. Time
-rest 2:00 b/t sets-
Sandbag: 150/100lbs (70/45kg)
Goal: :45 to Climb / 2-4 Reps per Set
Score: Total Rope Climbs
RPE: 8.5/10
Primary Objective: Consistent Buy In Splits
Secondary Objective: Rope Climb Technique
The focus here is on your rope climb efficiency under some grip and pulling fatigue. Keep the buy in intensity to the hardest sustainable - key word here - pace each set, and then focus on keeping a long top arm throughout your climbs to minimize grip fatigue during the rope climb itself. Aim to keep your split to the rope within 10 seconds across all 5 sets today.
Level 3: As Prescribed
Level 2:
For Reps:
5 Sets
3:00 AMRAP
20/15 Calorie Row
8 Sandbag Clean (To Shoulder)
Max Rope Climbs Rem. Time
-rest 2:00 b/t sets-
Level 1: Sandbag: 100/80lbs (45/36kg)
For Reps:
5 Sets
3:00 AMRAP
18/13 Calorie Row
8 Sandbag Clean (To Shoulder)
Max Rope Climbs Rem. Time
-rest 2:00 b/t sets-
Video Support:
Rope Climb Descents
For Quality:
3 Sets
15 Dumbbell Hammer Curl, Moderate
:20 Plate Pinch Hold, Moderate
*:02 Eccentric on each Hammer Curl rep
*Choose a weight you can do the plate pinch hold unbroken with
Video Support:
Dumbbell Hammer Curl
Plate Pinch Hold
Warm-Up:
800m Easy
-
10/10 Leg Swings
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m A-Skips
10m B-Skips
10m/10m Running Heel Pulls (https://youtu.be/-oc_TenNeKk?si=6genEN-4AtxbZ8ij)
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4 x 40m Strides / Pick-Ups (Focus on Turnover), Walk Back Recovery
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10m A-Skips
10m B-Skips
10m/10m Running Heel Pulls
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4 x 80m Strides / Pick-Ups (Focus on Turnover), Full Recovery Between
For Time
1 Mile Run
Goal: 5:00 - 7:00
Score: Time
Stimulus: Speed Stamina Test
RPE: 10/10
Primary Objective: Fastest overall time
Secondary Objective: Even splits across all four 400m segments
Workout Strategy:
The best results come from even pacing, near-even pacing, or a descending split strategy across each 400m mark. Some athletes will take the first 400m at -2 sec off 400m goal pace, settle just over goal pace through the middle, then kick the final 400m home. Others will start at +2 sec and descend through to -2 sec by the finish. Either way, have a strategy, commit to it, and keep each 400m within +/- 3 sec of one another. This is a maximal effort -- there is nothing to save it for. Run the mile like it is the only thing on the board today.
Progression Notes:
This is our Baseline Test and sets the foundation for the entire 13-week progression. Your result here gives us the pacing framework we will use throughout the cycle -- targeting Mile Pace + 20-30 sec for 5k-pace sessions and Mile Pace - 10-15 sec for 800m race-pace work. Record your 400m splits as well as your final time. The goal is a clear, measurable improvement by the time we retest.
The goal here is to improve our top end run speed stamina. This isn't an all out sprint, but training for the mile improves our top end capacity that builds a greater arc for our 5k and 10k run capacity. (Specifically the type of pace we see in most metabolic conditioning pieces)
Level 3,2,1: As Prescribed
For Time:
5 Sets Each
25/20 Calorie Row
10 Sandbag Clean (To Shoulder)
3 Rope Climbs
Sandbag: 150/100lbs (70/45kg)
Flow: This workout is a simple you go, I go each set. At the start of the workout, athlete 1 will perform their set of rowing, sandbag cleans, and rope climbs while partner 2 rests. Once partner 1 is done, partner 2 will begin their round. You will continue in this fashion until each partner has completed 5 sets.
Level 3: As Prescribed
Level 2:
For Time:
5 Sets Each
20/15 Calorie Row
8 Sandbag Clean (To Shoulder)
2 Rope Climbs
-rest 2:00 b/t sets-
Level 1: Sandbag: 100/80lbs (45/36kg)
For Time:
5 Sets Each
18/13 Calorie Row
8 Sandbag Clean (To Shoulder)
1 Rope Climb
Video Support:
Rope Climb Descents
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbows
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
Standing Bird Dog Press
Low Plank Knee to Elbow
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