:45/:45 Half Kneeling Banded Lat Stretch
10/10 Kettlebell Windmills, Very Light Slow Tempo
20 Banded Pull Aparts from Squat
-then-
For Quality:
8:00 AMRAP
:10 Dip Support (Top)
10 Box Jumps w/ Step Down
Barbell Complex, Build Every 2 Rounds
*Complex = 3 Muscle Snatch + 3 Overhead Squats
PRVN Perform Week 2/11
For Load:
5 Sets @ 70-75-75-80-85%
Snatch Pull
Power Snatch
Snatch Pull
Power Snatch
This will be an unbroken complex. The last set should be an RPE 8.5 effort here.
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Perform Week 2/11
For Load:
15:00 EMOM @ 80-85%
Minute 1 - 12 Bar Facing Burpees @ RPE 9
Minute 2 - 1 Squat Snatch
Minute 3 - Rest
% is Based on 1RM Squat Snatch
May build within the range to an RPE 8.5 top single for the day, but the goal is no misses.
Record Each Working Weight
For Quality:
6 Sets
1-3 Low Ring Muscle Ups
-rest as needed b/t sets-
The goal today is quality work on a very challenging gymnastics movement. Please see the video below for a movement brief!
Level 3: As Prescribed
Level 2,1:
6 Sets
4 Banded Low Ring Strict Muscle Ups
Video Support:
Low Ring Muscle Ups
Banded Low Ring Muscle Up
For Reps:
15:00 AMRAP
80 Double Unders
8/7 Ring Muscle Ups
16 Box Jump Overs
12 Deficit Kipping Handstand Push Ups
Deficit: 4in/2in
Box: 24/20in
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Gymnastics in 2 Sets
Secondary Objective: Pace Bounding to Outperform Gymnastics
Today the limiter is intended to be the gymnastics. The double unders and box jump overs will keep the aerobic demand up, but should be approached in a way that gets you to the next gymnastics station feeling confident and ready to attack. Ideally, we want to see the ring muscle ups and handstand push ups in 2 sets each time. If we are managing well once we get through the halfway point, pick a spot to start being more aggressive in the final minutes.
Level 3: As Prescribed
Level 2: Deficit: 2in/1in
15:00 AMRAP
64 Double Unders
5/4 Ring Muscle Ups
16 Box Jump Overs
12 Deficit Kipping Handstand Push Ups
Level 1:
15:00 AMRAP
48 Double Unders
5/4 Bar Muscle Ups (Or 10 Chest to Bar Pull-Ups)
16 Box Jump Overs
12 Kipping Handstand Push Ups
Video Support:
Kipping HSPU
Ring Muscle Up Tips
Double Unders
For Quality:
3 Sets
8/8 Split Stance Dumbbell CrossBody RDL, Moderate
10 Weighted GHD Hip Extensions, Moderate
Video Support:
Split Stance Dumbbell CrossBody RDL
For Time
5 Sets:
25/20 Cal Row
20/16 Cal Ski Erg
15/12 Cal Echo Bike
-rest: 2:30 / 2:00 / 1:30 / 1:00 b/t sets-
Score: Total Time, Including Rest
Goal Time:
Level 3: 21:00-23:00
Level 2,1: 23:00-25:00
Stimulus: Lactate Threshold / Compressed Recovery
RPE: 8.5/10
Primary Objective: Hold identical splits across all 5 rounds. The calories don't change, only recovery does. This means effort short increase to hold pace.
Secondary Objective: Protect your Row. It opens every round and carries the most calories. A sloppy Row bleeds directly into the Ski and Echo.
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 1,150-1,300 / 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 70-75
Level 2: Men 72-75 / Women 65-70
Level 1: Men 68-72 / Women 60-65
Workout Strategy and Coaches Notes:
This piece tests your aerobic ceiling under compressing recovery. The work never changes -- 25-20-15 / 20-16-12 every round, five times. What changes is how much time you have between efforts. Sets 1 and 2 will feel like there's too much rest. That's intentional. Use it. By sets 4 and 5 you'll wish you had it back,
The athletes who go out controlled in Sets 1 and 2 will hold their pace in Sets 4 and 5. The athletes who use the extra early rest as permission to push harder will find themselves fading exactly when the workout stops giving rest back. Your Set 1 and 2 splits are your benchmark for the remainder of this workout.
Row: Set your Cal/Hr in the first 3-4 strokes and protect it across all five sets. A blown Row is the hardest mistake to recover from here because it compounds. Start smooth and let the rest period shrink naturally around a consistent paces and increasing effort
Ski Erg: Stay in control and find your target Cal/Hr target range. Don't use the Ski as a place to make up time. A controlled Ski protects your Echo cadence and gives you a cleaner finish each set.
Echo Bike: Finish each set strong with this being your peak output across all machines. The calories are short and the effort can be high. Don't peak it too early as the descending rest across sets will have you feeling the pump when you circle back around on the row.
Level 3: As Prescribed
Level 2: 22/17 Row, 18/14 Ski, 13/10 Echo
Level 1: 18/14 Row, 15/12 Ski, 12/9 Echo
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
1:00 Back Rack Elbow Rotations
15/15 Single Leg Glute Bridges
15/15 Banded Archer from Squat
-then-
For Quality:
3 Rounds
15 Calorie Bike, Building
10 Scap Pull-Ups
25ft/7.5m Walking Lunges
25ft/7.5m Burpee Broad Jumps
Video Support:
Back Rack Elbow Rotations
Banded Archer from Squat
PRVN Perform Week 2/11
For Load:
Establish a Heavy 5 For the Day
-then-
3 x 5 @ 85-90%
% is Based on Heavy 5
Keep the heavy 5 to an RPE 8 (2 reps in the tank).
Record Working Weights
For Quality:
Warmup
3 x :20 Freestanding Handstand Hold
For Time:
6 Sets
15/11 Calorie Echo Bike @ RPE 8
5 Pullovers
30ft/9m Handstand Obstacle
-rest 1:00 b/t sets-
Score: Time, Including Rest
RPE: 7-8/10
You will change directions on the obstacle each set today, so each 30ft section will just be one pass of the obstacle (assuming you have a ramp/stairs setup). When performing the pullovers, focus on spotting to help reduce dizziness here.
Level 3: As Prescribed
Level 2:
For Time:
6 Sets
12/9 Calorie Echo Bike @ RPE 7
2-3 Pullovers
30ft/9m Handstand Walk
-rest 1:00 b/t sets-
Level 1:
For Quality:
10:00 - Pullover Progression Practice
10:00 - Handstand Weight Shifting / Walk to Wall Practice
Video Support:
Pullover Progression
Freestanding Handstand Hold
Handstand Weight Shifting
Handstand Walks
For Time:
4 Rounds
25/20 Calorie Row
20 Toes to Bar
15 Dual Dumbbell Stepovers
Dumbbells: 2x50/35lbs (22.5/15kg)
Box: 20in
Goal: 13:30-17:30
Score: Time
RPE: 8.5/10
Primary Objective: Grip Fatigue Management
Secondary Objective: 2 Sets on Toes to Bar & Stepovers
Today is about knowing yourself, and being able to adjust on the fly as grip fatigue sets in. A major focus needs to be relaxing the hands on the recovery of the row, as here and the transitions will be the only place to recover the forearms. Focus on intentional, not forced, breaks with well managed transitions from the get go.
Level 3: As Prescribed
Level 2:
4 Rounds
22/17 Calorie Row
16 Toes to Bar
12 Dual Dumbbell Stepovers
Level 1: Dumbbells: 35/20lbs (15/10kg)
4 Rounds
20/16 Calorie Row
12 Toes to Bar
12 Dual Dumbbell Stepovers
Video Support:
Toes to Bar
For Quality:
4 Sets
:45 Weighted Plank, Moderate
50 ft (15m) Single Arm Kettlebell Farmers Carry, Moderate
Video Support:
Weighted Plank
Single Arm Kettlebell Farmers Carry
For Time:
6 Sets:
Sets 1/3/5:
400m Run
500m Row
Sets 2/4/6:
400m Run
500m Ski Erg
-rest 2:00 Walking Rest between sets-
Zone 2 Effort Throughout
Row: Stroke Rate @ 22-24 spm
Ski Erg: Stroke Rate @ 40-50 spm
Run: Moderate / Conversational Pace
Adjust damper to maintain prescribed stroke rates comfortably and pacing @ zone 2 effort
Score: Time, Including Rest
Stimulus: Aerobic Base Development
RPE: 6/10
Primary Objective: Consistent run paces and machine stroke rates across all 6 sets. The alternating structure keeps the upper body fresh by rotating between the Ski and Row as well as flushes the system while developing aerobic base efforts.
Secondary Objective: Maintain nasal breathing on both machines for the majority of each effort. The 2:00 walking rest is your breathing reset. Focus on using box breathing to bring your heart rate fully back into Zone 2 before the next set begins.
Level 3, 2, 1: As Prescribed
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 Seated Figure Four Stretch
10 Inch Worms
15/15 Bird Dog from Crawling
-then-
For Quality:
9:00 EMOM
Minute 1 - 12 American Kettlebell Swings, Building
Minute 2 - 6/6 Single Arm Kettlebell Push Press
Minute 3 - 6 Shuttle Runs (25ft/7.5m), Building
*Use same weight for push press you are swinging.
Video Support:
Bird Dog from Crawling
Seated Figure Four Stretch
PRVN Perform Week 2/11
For Time:
5 Sets
12 Box Jumps (Step Down)
10 Deadlifts
-rest 1:30 b/t sets-
Box: 30/24in
Barbell: 315/225lbs (145/102.5kg)
Score: Time, Including Rest
The focus today is on cycling these moderately heavy deadlifts under sprint fatigue. This is a common pairing we have seen in competition settings, but with the rest interval today, we should be able to maintain clean positions and high power output throughout.
Level 3: As Prescribed
Level 2: Barbell: 275/185lbs (125/85kg)
Level 1: Barbell: 225/155lbs (100/70kg) / Box: 24/20in
PRVN Perform Week 2/11
For Load:
5 Sets @ 70-85%
3 Push Jerks
% is Based on 1RM Jerk
Build within the range to an RPE 8 triple.
Record Working Weights
For Time:
4 Sets
300m Run
20 Bar Facing Burpees
5/5 Single Arm Dumbbell Shoulder to Overhead
-rest 1:00 b/t sets-
Dumbbell: 100/70lbs (45/32.5kg)
Goal: 2:45-4:15 Sets
Score: Time, Including Rest
RPE: 9/10
Primary Objective: Unbroken Each Arm
Secondary Objective: Burpee Pace
Today you should take chances on the run and burpee combo. We want to see your first round as your fastest today, and see how we can hold on and handle a heavy odd object under fatigue. Bet on yourself and ride the lightning here. You may use your non working hand to get the dumbbell TO your shoulder, but you may not use it to bring it back down between reps.
Level 3: As Prescribed
Level 2: Dumbbell: 70/50lbs (32.5/22.5kg)
Level 1: Dumbbell: 50/35lbs (22.5k/15kg) - BUT - if you have something in between, like a 60/40, please use it.
Video Support:
Bar Facing Burpees w/ Tim
For Quality:
4 Sets
4-6 Strict Chest to Bar Pull Ups
-Rest :30
8-10 Banded Strict Pull Ups
-Rest :30
12 Seated Dumbbell Strict Press, Moderate
-Rest 2:00
Level 3: As Prescribed
Level 2:
4 Sets
4-6 Strict Pull Ups
-Rest :30
6-8 Banded Strict Pull Ups
-Rest :30
12 Seated Dumbbell Strict Press
-Rest 2:00
Level 1:
4 Sets
6-8 Banded Strict Pull Ups
-Rest :30
8-10 Feet Elevated Ring Rows
-Rest :30
12 Seated Dumbbell Strict Press
-Rest 2:00
Video Support:
Strict Chest to Bar
Banded Strict Pull Ups
Feet Elevated Ring Row
For Calories:
3 Blocks
4 Sets:
:20 Echo Sprint
- Rest 0:40 -
:10 Echo Sprint
Rest 1:20 between sets
Rest 5:00 Bike Erg @ Easy Flush b/t Blocks**
Score: Total Calories
*Leave monitor running within each set (:20 + :10 Effort)
Stimulus: Anaerobic Power / Leg Pump and Flush
RPE: 10/10 Sprints
Primary Objective: Treat the :10 as a true sprint with an all out effort for top wattage and calories. The :20 sec speed burst is to build some pre-sprint pump and effort, then pull back just enough to compose and come into the :10 sec effort with a max out spint. Your peak wattage on the :10 should be far above your watts on the :20 speed burst.
Secondary Objective: Maintain consistent output across all 4 sets within each block. The 1:20 rest is enough to reset peak power, but not enough to fully recover. The 5;00 rest between blocks should allow for enough recover to hit the next one well and with full effort.
Level 3, 2, 1: As Prescribed
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
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:
36:00 Bike Erg
Every 3:00, Including 0:00, Perform:
Sets 1/5/9 - 25ft/7.5m Seal Walk
Sets 2/6/10 - 10 GHD Back Extensions
Sets 3/7/11 - 20 Hollow Rocks
Sets 4/8/12 - 20 Reverse Hypers, Light
Goal: 2:00 to Bike / Set
Score: Total Meters
RPE: 5-6/10
Primary Objective: Unbroken 'Buy In' Movements
Secondary Objective: Bike Erg @ 50-60% of FTP
Today is a midline and posterior focused positional recovery day. Keep the bike pace to around 50-60% of FTP ideally, but RPE is more important here. Maintain tension and positions on all movements today - quality is first and foremost here. For the seal walks, depending on the surface you are using, put cones or pads (something under your toes) so you don't experience massive amounts of drag on the toes as you walk.
If you don't have a reverse hyper, perform 10 jefferson curls.
Level 3, 2: As Prescribed
Level 1:
36:00 Bike Erg
Every 3:00, Including 0:00, Perform:
Sets 1/5/9 - 30 Second Seal Walk
Sets 2/6/10 - 10 GHD Back Extensions
Sets 3/7/11 - 15 Hollow Rocks
Sets 4/8/12 - 15 Reverse Hypers, Light
Video Support:
Seal Walks
[Jefferson Curls])https://youtu.be/YGlAdtSKQaU?feature=shared)
Hollow Rock
Warm-Up
3 Sets
50m Swim
50m Kick
50m Pull
Main Set
6 Sets x 75m @ 75%
Rest :20 b/t sets
2 Sets
200m Swim @ 80%
Rest :30
150m Swim @ 85%
Rest :30
100m Swim @ 90%
Rest 1:00 b/t sets
8 Sets
25m Sprint
Rest :45
Cool Down / Strength
150m Pull
150m Swim
Score: Average Pace Per 100 Across 75/200/150/100s
RPE: 8/10
Stimulus: Speed Endurance
Level 3, 2: As Prescribed
Level 1:
Main Set
2 Sets
150m Swim @ 80%
Rest :30
100m Swim @ 85%
Rest :30
50m Swim @ 90%
Rest 1:00 b/t sets
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back, Traps, Lats
-then-
For Completion:
12:00 EMOM
Minute 1 - 10 High Plank Shoulder Taps
Minute 2 - 12 Alternate box step up
Minute 3 - 10 Ring Row (45 degrees)
Minute 4 - 14 Russian Kettlebell Swing
Kettlebell: 24/16kg
Box: 24/20""
B) Gymnastics
Choose one of these skills and dedicate 15-10 minutes to practicing it.
-Pull Over
-Freestanding Handstand Hold
-Deficit OR Freestanding Kipping Handstand Push Up
The focus is on the development of neural capabilities, precision, coordination, agility, flexibility, and the improvement and development of details.
C) For Quality:
3 Sets
10 Ring Push Up + 20 seconds Ring Plank
10 Strict Chest to bar + 20 Seconds Hang bar hold
20 Alternating V ups
20 Superman Rocks
10 Cossack Squat with kettlebell (ligth wight)
8 Alternating Deck Squat to Pistol
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 Push Up + 20 seconds Ring Plank
8 Strit Chest to bar + 20 Seconds Hang bar hold
16 Alternating V ups
16 Superman rock
10 Cossack Squat with kettlebell (ligth wight)
8 Alternated Deck Squat to Pistol (ligth wight)
Videos Support:
Pull Over
Pullover Progression
Handstand Hold
Freestanding Handstand Hold
Kipping HSPU
Superman Rocks
Cossack Squat with kettlebell
Alternated Deck Squat to Pistol
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
15 Bootstrap Squats
20 Banded Glute Bridges
-then-
For Quality:
8:00 AMRAP
2 Wall Walks
8 V-Ups
16 Air Squats
Video Support:
Bootstrap Squat
PRVN Perform Week 2/11
For Load:
4 x 10 @ 55-65%
-rest 3:00 b/t sets-
% is Based on 1RM Back Squat
The goal today is to cycle these back 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. May build each set for an RPE 8 efforts today.
Record Working Weights
For Load:
4 x 50ft/15m Yoke Carry
4 x 100ft/30m Sled Pull
*Rest 2-3:00 b/t sets of each movement.
Score: Load Each Implement
Today is a strongman strength session. The goal is to start at a moderate plus weight, and build to a heavy set of each implement for the day. Ideally, the sled is an over the shoulders drag with straps.
As reference points, the heaviest yokes we have seen in high level competition are around 600lbs for the gentlemen and low 400s for the ladies. Sled drags are, as always, surface dependent but the top end load here would be 5-6 x 45lb plates for gentlemen and 4-5 for ladies.
For Time (30:00 Timecap)
10-20-30-40-50
Calorie Ski
Wall Balls
GHD Sit-ups
*80ft/24m Handstand Walk After Each Set
Women Ski: 8/16/24/32/40
Wallball: 20/14lbs (9/6kg) to 10/9ft
Goal: 26:00-Finish
Score: Time
RPE: 9.5/10
Primary Objective: Start Smart, Finish Strong
Secondary Objective: GHD Cadence
This is a long and grueling workout with layered, total body fatigue. Each station will negatively affect the one that comes after it, so starting out intelligently with your transitions and pace on the small, early sets will be key. Once we get through the sets of 30, the workout truly begins as we attack the chunk work on the finish. Ski pace needs to stay at a threshold RPE 8 pace throughout that allows you to get right to work on the wallball each time. Aim to use the first 5-10 reps on the GHD to settle in and find your breathing, then get into your rhythm.
Level 3: As Prescribed
Level 2:
10-18-26-32-40
Calorie Ski
Wall Balls
GHD Sit-ups
*60ft/18m Handstand Walk After Each Set
Level 1:
10-16-22-28-34
Calorie Ski
Wall Balls
GHD Sit-ups
*40ft/12m Handstand Walk After Each Set
Video Support:
Handstand Walks
For Quality:
3 Sets
8/8 Kettlebell Front Rack Front Foot Elevated Reverse Lunge, Moderate
10/10 Goblet Banded Lateral Toe Tap, Moderate
For Time:
4 Sets:
1500m Bike Erg
1000m Row
500m Ski Erg
Rest 2:30 between sets
Score: Slowest Set
Goal Times:
Level 3: Men 7:30-9:00 / Women 8:30-10:00
Level 2: Men 9:00-10:30 / Women 10:00-11:30
Level 1: Men 9:00-10:30 / Women 10:00-11:30
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8.5/10 — Four repeatable efforts. Less rest. Faster standard.
Primary Objective: Hold your target splits across all four sets. With the added goal of finishing your 4th set faster than your first.
Secondary Objective: Push your benchmark paces by 2-3 seconds per machine. Shorter distances and structured rest make this achievable, but only if you stay disciplined from set 1.
Coaching Notes:
This is Week 2 cut in half and compressed. Same machines, same pacing standard, but now you're doing it four times with only 2:30 to recover. The reduced distances give you the opportunity to push slightly faster than your Week 1 benchmark. That's the intent. If you've been executing the progression honestly, you should feel more comfortable at these paces than you did in the test. Now prove it across four sets. Set 4 should look like set 1.
Level 3
Men — Bike: 1:43-1:45/1000m | Row: 1:43-1:45/500m | Ski: 1:47-1:50/500m
Women — Bike: 1:50-1:52/1000m | Row: 1:50-1:52/500m | Ski: 1:55-1:57/500m
Level 2
Men — Bike: 1:55-1:57/1000m | Row: 1:55-1:57/500m | Ski: 1:58-2:00/500m
Women — Bike: 2:00-2:02/1000m | Row: 2:00-2:02/500m | Ski: 2:05-2:07/500m
Level 1
Men — Bike: 1:58-2:03/1000m | Row: 1:58-2:03/500m | Ski: 2:03-2:08/500m
Women — Bike: 2:03-2:08/1000m | Row: 2:03-2:08/500m | Ski: 2:08-2:13/500m
Bike: The shorter distance means you'll want to go out hot. Resist it. Four sets at a slightly faster pace is harder than it looks from the outside. Earn your splits, don't chase them.
Row: This is where the 2:30 rest starts to show. By set 3 your legs will be carrying more fatigue than previous weeks. Stay long on the drive and finish strong through the chest. Focus on arms away first on the recovery to develop a smooth stroke pattern and drive phase.
Ski: With only 500m you have room to push, but not sprint. If you've paced the Bike and Row correctly, you should be able to hold or slightly negative split the Ski across all four sets.
Level 3 & 2: As Prescribed
Level 1: 1200m Bike Erg / 750m Row / 400m Ski Erg
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
:45/:45 PVC Front Rack Stretch
15/15 Single Arm Banded Face Pulls
20 Banded Good Mornings
-then-
For Quality:
9:00 EMOM
Minute 1 - 60 Single Unders
Minute 2 - 12 Kip Swings
Minute 3 - Barbell Complex, Building
*Complex = 3 Muscle Cleans + 3 Front Squats + 3 Strict Press
Video Support:
PVC Front Rack Stretch
Banded Face Pulls
PRVN Perform Week 2/11
For Load:
5 Sets @ 70-75-75-80-85%
Clean Pull
Power Clean
Clean Pull
Power Clean
Split Jerk
This will be an unbroken complex. The last set should feel like an RPE 8.5 effort.
% is Based on 1RM Power Clean
Record Working Weights
PRVN Perform Week 2/11
For Load:
15:00 EMOM @ 80-85%
Minute 1 - 12/9 Calorie Echo Bike @ RPE 9
Minute 2 - 1 Squat Clean & Jerk
Minute 3 - Rest
% is Based on 1RM Squat Clean & Jerk
May build within the range here to an RPE 8.5 single for the day, but the goal is no misses.
Record Working Weights
Level 3,2: As Prescribed
Level 1: 10/7 Calorie Echo Bike
For Time:
Every 3:00 x 5 Sets
7 Bar Muscle Ups
14 Wall Facing Strict Handstand Push Ups
63 Crossover Single Unders
Score: Average Time
RPE: 8/10
Consistency in approach is the goal. The bar muscle ups should be a confident unbroken set to start, and then our goal is 2 well managed sets on the handstand push ups. The jump rope is a moderate set that should be unbroken, focusing on hands low and close to the body during crosses under some upper body fatigue.
It would be preferred that you did this after the workout today to put the focus on the conditioning and the seated climb execution.
Level 3: As Precribed
Level 2:
Every 3:00 x 5 Sets
4 Bar Muscle Ups
8 Wall Facing Strict Handstand Push Ups
48 Crossover Single Unders
Level 1:
Every 3:00 x 5 Sets
4 Banded Bar Muscle Ups
8 Kipping Handstand Push Ups
48 Crossover Single Unders
Video Support:
Bar Muscle Up Tips
Banded Bar Muscle Ups
How To Count Single Under Crossovers
Single Under Crossovers
For Time:
3 Rounds:
80 Weighted Double Unders
4-3-2 Seated Legless Rope Climbs
8-6-4 Sandbag Clean (To Shoulder)
*Women Perform 3-2-1 Seated Legless
Seated Legless: 4ft Tape Line to Start, 12ft Climb Line
Sandbag: 200/150lbs (90/70kg)
Goal: 10:00-14:00
Score: Time
RPE: 7-8/10
Primary Objective: Intelligent Rope Climb Approach
Secondary Objective: Sandbag Efficiency
Today is a strength dominated workout. The jump rope will require efficient positions and focus to not bleed power in the shoulders and forearms for the meat of this workout. The rope climbs today have a punishing failure point, so being intelligent on these is mission critical. Be methodical and efficient on the heavy bag today.
The standard on the legless is similar to what we saw in 2023 semifinals. You must start the rep with your feet off the ground, climb to touch the top line with one hand and the other hand over the line, then descend hand over hand until both hands are back under the line, then you may drop.
If you don't have a sandbag, perform barbell power cleans @ 75-80% of 1RM Power Clean.
Level 3: As Prescribed
Level 2: Sandbag: 150/100lbs (70/45kg)
For Time:
3 Rounds:
60 Weighted Double Unders
4-3-2 Legless Rope Climbs
8-6-4 Sandbag Clean (To Shoulder)
*Women Perform 3-2-1 Legless
Level 1: Sandbag: 100/80lbs (45/35kg)
For Time:
3 Rounds:
60 Double Unders
3-2-1 Rope Climbs
8-6-4 Sandbag Clean (To Shoulder)
Video Support:
Sandbag Tips w/ Tim
Double Unders
Kipping Legless Rope Climb
For Quality:
3 Sets
10 Seated Pin Press, Moderate
5-7 Butterfly Ring Row
3 Sets
8/8 Seated Dumbbell External Rotation
Warm-Up
3 Sets
2:00 Run Easy
:20 High Knees
:20 Butt Kicks
:20/20 Leg Swings (each side)
Main Set
3 Sets
5:00 Run @ 5k Race Pace
Rest 1:00 standing b/t sets
3 Sets
3:00 Run @ Faster Than Race Pace
Rest 1:00 standing b/t sets
3 Sets
1:00 Run @ Fastest Sustained Effort
Rest 1:00 Active Jog b/t sets
Cool Down
3:00 Easy Walk
3:00 Easy Run
Score: Total Distance (Working Sets)
RPE: 8/10
Paces:
5:00 Sets: This is your true 5k race pace -- the pace you are targeting for race day. Three 5-minute efforts at this intensity is the centerpiece of the session. The goal is simple: lock in your pace from the first second and hold it. No surging early, no fading at the end. Treat each rep as a mini race effort with a tight leash on the back half.
3:00 Sets: Step on the gas. These should feel noticeably faster than your 5k pace -- think somewhere between 3k and 5k effort. The rest is the same as the 5:00 block, so your legs will already know they've done work. The goal is to stay controlled-aggressive. Fast but not panicked.
1:00 Sets: Fastest sustained effort you can hold for the full minute. This is not a sprint to blow up -- it's a hard push you can maintain cleanly from start to finish. Active jog recovery keeps the legs moving and reinforces turnover mechanics between reps.
Stimulus: 5k Development / Race Pace Reinforcement / Speed Endurance
RPE: 8/10
Primary Objective: Hold your exact 5k race pace across all three 5:00 sets without drifting. These are the longest sustained efforts in the session and the foundation of the workout. Consistency across all three is more important than any single great rep.
Secondary Objective: Use the descending time blocks as a sharpening tool. Each block gets shorter and faster. By the time you hit the 1:00 sets, you should feel the shift in gears and lean into it. These final efforts are about finishing strong with quality mechanics, not surviving.
Coaching Notes:
This session is built around developing 5k race pace by holding longer duration sets at race pace effort and then finding a ltitle more as the time domain decreases. The 5:00 sets ask you to find that pace and sit in it, not by feel, not by effort, but by the clock. Use a GPS watch, track, treadmill, or marked course so you're getting real feedback.
The 3:00 block is where most athletes either overcook it or undercook it. If you're significantly slower than your 5:00 pace effort, you went out too hot on the first block. If you're only marginally faster, you have more in the tank than you think. Use these sets as honest data about where your fitness actually sits.
The 1:00 finishers should feel like you're running well, not falling apart. Tall posture, relaxed shoulders, quick turnover. If your form is breaking down in the first 30 seconds, dial back the effort slightly. Running economy is developed here just as much as speed, and it only improves when the body is moving efficiently. A slightly slower rep with great mechanics beats a faster rep that looks like a wounded shuffle.
Level 3,2: As Prescribed
Level 1: 3 x 3:00 @ 5k Race Pace Rest 1:00 / 3 x 2:00 @ Faster Than Race Pace Rest 1:00 / 3 x :45 @ Fastest Sustained Effort Rest 1:00 Active Jog
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
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