PRVN Affiliate -- Medusa Cycle

Cycle Overview

Medusa is a 10-week cycle built around one summit -- Memorial Day, May 25th, and the completion of Murph. Everything in this cycle, from the first isometric hold in Week 1 to the final taper in Week 10, is engineered with that day in mind. The name fits. This cycle has layers, it demands patience, and it will test athletes in ways they won't always recognize until they're standing at the start line on May 25th wondering how they got so prepared.

The cycle runs on three interlocking pillars. First, a contrast-style strength development model that moves from higher volume and moderate load in the early weeks toward lower volume and maximal loading, culminating in 1RM tests across the back squat, deadlift, and bench press. Second, the most intentional gymnastics arc PRVN has built -- a full progression from strict isometric and eccentric work in Phase 1, through volume accumulation and kipping development in Phase 2, to full kipping integration and Murph-specific peaking in Phase 3. Third, a conditioning volume build that systematically prepares athletes to handle 100 pull-ups, 200 push-ups, 300 air squats, and two miles of running in a single effort. This is not a conditioning cycle that asks athletes to be fit in a general sense. It asks them to be specifically fit for one of the hardest tests in CrossFit.

The arc of the athlete experience across these 10 weeks moves through three distinct feelings. In Phase 1, athletes will question why things feel so slow and controlled -- that's the point, and coaches need to sell that. In Phase 2, athletes will feel the volume and fatigue accumulate, especially around Weeks 5 through 7. That overreach is intentional. Phase 3 brings the reward: loads climb, kipping mechanics sharpen, and volume backs off enough that athletes start to feel fast and capable again. Murph on May 25th is not just a test -- it is the payoff on 10 weeks of deliberate, structured investment.

Phase Breakdown

Phase 1: Strict Foundation -- Weeks 1-4

March 16 -- April 12

The first four weeks are about building the tissue and positional integrity that everything else in this cycle depends on. Gymnastics sessions are deliberately strict and isometric -- chin over bar holds, slow eccentrics, front lever progressions, ring support work, and hollow and arch positions. No kipping in dedicated skill sessions. Strength work introduces contrast pairings, where athletes learn to pair barbell movements with explosive counterparts, and begins accumulating volume at moderate RPE. This phase is about patience, and coaches play a critical role in selling the why behind the slow work.

Phase 2: Volume Development -- Weeks 5-7

April 13 -- May 3

Phase 2 opens the door on volume across every category simultaneously. Strict gymnastics work continues but kipping position drills are introduced -- bar kip swings, hollow-to-arch cycling, and progressively specific pull-up mechanics. Push-up and air squat density inside conditioning pieces rises noticeably. Three of the four cycle benchmarks live in this phase: Doc Ock in Week 5, Ingrid in Week 6, and Running Barbara in Week 7. Strength loading pushes toward near-max efforts. Athletes will feel the accumulated fatigue by Week 6, and that is by design -- this is intentional overreach before the cycle begins its descent toward Murph.

Phase 3: Loading Peak and Murph Prep -- Weeks 8-10

May 4 -- May 24

The final three weeks complete the transformation. Kipping pull-up EMOMs replace the strict-focused sessions, giving athletes structured repetitions at the movement they'll need on May 25th. Weeks 8 and 9 hit the heaviest strength loading of the entire cycle -- 1RM targets across the primary lifts should be addressed here. Week 10 is a full ramp-down: light loads, minimal gymnastics volume, and short moderate-intensity conditioning pieces. The goal is to arrive at Murph with full glycogen stores, no accumulated soreness, and a clear strategy built on real data from Running Barbara.

Benchmark Schedule

Doc Ock -- Week 5 (April 13-19)

5 Sets -- 2:00 AMRAP: 15 Toes-to-Bars + Max Clean-and-Jerks (ascending load: 135/95 to 225/155) -- Rest 2:00 between sets. Placed at the Phase 2 opening to test toes-to-bar cycling efficiency and barbell output under grip and breathing fatigue. This is a baseline marker for how athletes manage volume on the bar under ascending load.

Ingrid -- Week 6 (April 20-26)

10 Rounds for Time: 3 Snatches (135/95 -- 61/43kg) + 3 Bar Over Burpees. The Phase 2 summit workout. Tests snatch cycling rhythm with accumulated hip and breathing fatigue from burpees. Ideally preceded by heavier hang snatch work to prime hip extension. Smooth and consistent is the goal -- not fast early rounds that fall apart late.

Running Barbara -- Week 7 (April 27 -- May 3)

5 Sets for Time: 20 Pull-Ups / 30 Push-Ups / 400m Run / 50 Air Squats -- Rest 2:00 between sets. The direct dress rehearsal for Murph. Every movement from Memorial Day is present here with a rest window that allows athletes to collect real data on their weak link. This is the most important feedback point in the entire cycle for Murph strategy and partition planning.

Murph -- May 25 (Memorial Day)

For Time: 1 Mile Run / 100 Pull-Ups / 200 Push-Ups / 300 Air Squats / 1 Mile Run. The summit of 10 weeks of work. Athletes arrive with a fully built gymnastics base, tested movement capacity from Barbara, a known partition strategy, and a completely tapered system ready to perform.

Strength Progressions

Back Squat: Contrast-loaded across the full 10 weeks, pairing each primary squat session with a lower body plyometric. Volume is higher in Phase 1 with moderate RPE, builds toward near-max efforts in Phase 2, and peaks with 1RM targeting in Weeks 8-9. Week 10 is movement prep only.

Deadlift: Follows the same contrast and RPE arc as the back squat. Heaviest loading weeks fall in Phase 3, Weeks 8 and 9. Sets always open at a true 60% floor regardless of athlete feel, and final sets target 8/10 RPE -- a rep max on a good day, conservative on a hard day, and both outcomes are acceptable.

Bench Press: Contrast-paired with upper body pressing plyometrics throughout. 1RM targets should be addressed in Week 9 or the beginning of Week 10 at the latest, before the full ramp-down takes hold.

Hang Snatch: Technical accuracy is the priority across the full cycle. Phase 2 sharpens mechanics specifically heading into Ingrid in Week 6, where snatch cycling under burpee fatigue will expose any positioning breakdowns. Loads are never chased over positions.

Hang Clean: Developed in parallel with the hang snatch, with emphasis on hip extension and catch position. Directly supports Doc Ock output on the clean-and-jerk ascending ladder.

Split Jerk: Refined across Phase 2 alongside the clean cycling work. Footwork and overhead stability under fatigue are the primary coaching focal points throughout.

What Coaches Should Know

The RPE system is not optional -- it is the entire loading language of this cycle. Coaches must explain the 60% floor and the 8/10 RPE ceiling on Day 1 and reinforce it consistently. Athletes who load by feel without anchor points will either underperform or train themselves into unnecessary fatigue. Take 5 minutes in the first two weeks to walk through what an 8/10 RPE actually feels like. That investment pays off across all 10 weeks.

The Phase 1 gymnastics sessions will feel foreign to most athletes. Slow eccentrics and isometric holds are not what people expect from a PRVN class, and some athletes will push back quietly by rushing reps or adding load to feel like they're working. Coach the purpose explicitly and early -- tendon and ligament resilience built here is what allows the kipping volume in Phase 3 to land without injury.

Running Barbara in Week 7 is the single most important piece of data collection in the cycle. Coaches should watch carefully for which movement breaks first in each athlete and how set quality degrades across the five rounds. That observation directly informs how each athlete should partition Murph -- how many pull-up reps per set, when to break push-ups, whether to run conservatively on the first mile. Document what you see and bring it into the conversation.

Week 10 requires coaches to actively hold athletes back. After Weeks 8 and 9 of heavy loading and sharpening, athletes will feel good and want to train at full intensity. The line needs to hold. Murph performance is meaningfully influenced by what happens in the 7 days leading up to it -- rest, sleep, nutrition, and hydration are the training during taper week. Say that clearly and say it more than once.

Memorial Day is more than a fitness test -- it is the reason the cycle exists and it carries real meaning beyond the gym. Coach the day accordingly. Warm-up should be light and movement-based, not a 20-minute static stretch session. Get heart rates up gently, do shoulder activation, move a little, and then get out of the way. The competition is internal. Honor what the day represents and let the 10 weeks of work speak for itself.

Week 11 of 10 // Medusa Cycle

Weekly Overview

We close out the Medusa Cycle the right way, and there is no better way to do it than with a 90s Road Trip. This final week is about celebration, grit, and finishing strong. We open on Memorial Day with Murph, one of the most meaningful workouts in our sport and in our culture, and we carry that energy forward into a week that blends benchmark conditioning, classic movements, and partner work that will leave your community fired up heading into the summer. The theme is a 90s Road Trip, and just like any great road trip, it is not about the speed, it is about the journey, the people you are with, and making sure you show up for every mile.

Monday sets the tone with Murph, and Tuesday begins the recovery process with a light barbell cycling EMOM that keeps athletes moving without beating them up. Wednesday introduces an overhead pressing complex paired with a full body endurance AMRAP featuring single arm kettlebell work, while Thursday brings midline focus through wall walks, toes to bar, and double unders in a fast, technical piece. Friday brings Helen out of the vault for a near-sprint benchmark, and Saturday rewards the community with a long partner AMRAP that will have the room buzzing. We close on Sunday with thrusters from the floor paired with a bench and renegade row strength endurance piece that wraps up the cycle on a high note. Coaches, honor the week, communicate the significance of each day, and send your athletes into the summer with confidence and momentum. Leave no doubt.

Key Highlights

Strength

--Tuesday features a Clean Complex building from 60% to around 80% of power clean across 8 sets, focusing on bar path and hip contact in the low hang position.

--Wednesday pairs a Strict Press and Push Press complex at 80% of strict press for 6 sets, reinforcing overhead stability and press mechanics.

--Thursday uses a 15:00 Strength block alternating between Paused Front Squats and Dual Kettlebell Alternating Gorilla Rows, developing anterior chain strength and lat engagement under fatigue.

--Friday builds Power Snatch singles in a cluster format across 4 sets at 70% and above, emphasizing positioning and speed under the bar.

--Sunday opens with a 10:00 Thruster EMOM from the floor, building overhead confidence before moving into the upper body strength endurance piece.

Conditioning

--Monday: "Murph" is the centerpiece of the week. For time, 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, with a 70:00 time cap and a goal window of 40:00 to 60:00.

--Tuesday: "Don't Speak" is a 16:00 EMOM rotating through GHD sit-ups, power cleans at 135/95lb (61/43kg), and Echo Bike calories with a built-in rest minute.

--Wednesday: "No Rain" is a 15:00 AMRAP of 300m row, 25/25ft suitcase kettlebell walking lunges, and 5/5 single arm kettlebell push press at 53/35lb, targeting 5 to 7 rounds.

--Thursday: "Shimmer" is a for-time piece with 5 rounds of ascending wall walks (1 through 5), 10 toes to bar, and 50 double unders with a goal of 5:00 to 7:00.

--Friday: "Helen" returns as a benchmark sprint, 3 rounds of 400m run, 21 American kettlebell swings at 53/35lb, and 12 pull-ups, targeting 7:00 to 11:00.

--Saturday: "Radar Love" is a 24:00 partner AMRAP with one athlete rowing for calories while the other cycles through burpees ove plate, lateral plate hops, and a 30m plate overhead carry, targeting 800/700+ total reps.

--Sunday: "Push It" is an Every 3:00 x 5 sets of 10 bench press at 60% and 20 renegade rows at 2x50/35lb, with a focus on unbroken sets and controlled reps.

Gymnastics / Skill

--Thursday's "Shimmer" combines wall walks at 10 inches from the wall with toes to bar and double unders, making it the primary gymnastics and skill focus of the week.

--Saturday's midline accessory finisher includes V-ups, hollow rocks, and single arm weighted plank holds to round out the week's core work.

--Wednesday's accessory block includes nose to wall handstand holds, reinforcing vertical body positioning for overhead efficiency.

Key Coaching Emphasis and Class Management Notes

--Murph on Monday is about community and intention. Brief athletes on the meaning of the workout before you start, acknowledge the significance of Memorial Day, and scale thoughtfully so every athlete finishes within the time cap with their dignity intact. Create a room environment where the energy is high but focused.

--Tuesday is a recovery day in disguise. Coaches should cue athletes to resist the urge to go hard after Murph. The power clean load should be light enough to cycle for touch-and-go reps, the GHD volume is low on purpose, and the bike should be a hard but controlled effort, not a redline effort.

--Wednesday's suitcase lunge requires athletes to hold the kettlebell in one hand and switch at the 25ft mark. Coach the lateral trunk stability required to keep the torso upright and the hips level. The single arm push press should drive from just under the chin and the shoulder should be packed before initiating the press.

--Thursday's "Shimmer" has a tight 8:00 time cap with ascending wall walk reps. Athletes need to understand the total volume is 15 wall walks, 50 toes to bar, and 250 double unders. Encourage athletes to stay composed through round 3 before picking up pace, as the last two rounds will demand technical efficiency under fatigue.

--Friday's Helen is a sprint. Coaches should push athletes to commit to a hard run pace from the start and hold on. The goal is unbroken kettlebell swings and large sets on pull-ups throughout. Brief athletes that rounds 2 and 3 will test grip and mental toughness, and execution in round 1 sets the tone.

--Saturday's partner workout is a rabbit workout where the prescribed Station 2 work drives the pace of the row. Coach athletes to communicate, stay composed on the burpees and plate hops, and maximize each row rotation. The primary objective is Station 2 completed in under 2:00, and the secondary objective is 25/20 calories per row rotation.

--Sunday closes the Medusa Cycle with intention. The thruster EMOM from the floor is a skill and strength expression piece, not a max effort. The bench and renegade row block rewards athletes who stay tight, unbroken, and controlled. End the week with a moment to acknowledge what your community has built over 11 weeks.

Weekly Programming Table

Day	Focus	Strength/Skill	Conditioning	Accessories	Domain	Coach Notes
Mon	Bodyweight / Benchmark	--	"Murph" - For Time	None	40:00-70:00	Honor the workout, scale appropriately, finish strong
Tue	Barbell Cycling / Recovery	Clean Complex - Every 1:30 x 8 Sets	"Don't Speak" - 16:00 EMOM	Seated Good Mornings, Banded Psoas March, Copenhagen Plank Side Raise	16:00	Light effort after Murph; touch-and-go cycling at controlled RPE
Wed	Overhead / Full Body Endurance	Strict Press + Push Press - Every 2:00 x 6 Sets	"No Rain" - 15:00 AMRAP	Nose to Wall HS Hold, Single Arm DB Bench, Banded Face Pulls	15:00	Coach suitcase lunge stability and single arm push press drive path
Thu	Midline / Gymnastics	Pause Front Squat + Gorilla Row - 15:00 Block	"Shimmer" - For Time	Elevated Plank w/ Weight Belt, Single Arm KB Overhead Carry	5:00-8:00	Ascending wall walk rounds; stay efficient and composed early
Fri	Benchmark / Sprint	Power Snatch - Every 3:00 x 4 Sets	"Helen" - For Time	Ring V-Outs, Ring Bicep Curls, GHD Hip Extensions, Sorenson Hold	7:00-15:00	Sprint pace throughout; unbroken swings and large pull-up sets
Sat	Partner / Aerobic Capacity	--	"Radar Love" - 24:00 Partner AMRAP	V-Ups, Hollow Rocks, Single Arm Weighted Plank, Side Star Plank	24:00	Station 2 is the rabbit; complete in under 2:00 to maximize row calories
Sun	Strength Endurance / Hypertrophy	Thruster EMOM - 10:00	"Push It" - Every 3:00 x 5 Sets	Side Lying DB External Rotations, DB Hammer Curls, Calf Raise Iso Push	15:00	Unbroken sets, tight midline, close the cycle with quality reps

Weekly Challenge

No Weekly Challenge This Week

Day 01 // Week 11 // Medusa Cycle

MONDAY

MAY 25, 2026

CONDITIONING

"Murph"

// DAILY COACH'S BRIEF

Today the focus is bodyweight conditioning, muscular endurance, and mental fortitude across one of the most iconic workouts in CrossFit. "Murph" is a 70-minute cap workout with a goal window of 40 to 60 minutes, and it demands honest pacing, smart partitioning, and the ability to manage effort across a volume of work that will challenge every athlete in the room regardless of fitness level. The energy systems being trained today are aerobic capacity and glycolytic endurance under sustained bodyweight loading, and the athletes who succeed are the ones who arrive with a plan and execute it with discipline rather than chasing early reps they cannot sustain. The opening mile sets the tone for everything that follows, and the calisthenics volume in the middle is where most athletes will live or die based on how well they manage their sets. Key coaching priorities today are partitioning strategy, push-up standard, and pull-up mechanics under fatigue. The most common approach for partitioned Murph is 20 rounds of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats, and for most athletes in the class this is the move. Brief this clearly on the whiteboard and reinforce it before the clock starts. Pull-up mechanics will degrade as volume accumulates, so watch for athletes kipping with an open shoulder or cutting range of motion at the top and bottom of the rep. Push-ups are where the workout most commonly falls apart: athletes go unbroken early and then hit a wall at rep 80 or 100. Coach them to break early and often rather than failing reps in the second half. Air squats should be the movement athletes recover on, not rush through. The Level 1 option today is Partner Murph or Half Murph, so have a clear brief ready for those athletes and make sure their modifications are dialed in before the clock starts.

// CLASS TIMELINE // 60:00

▾

0:00-3:00

Whiteboard Brief

Murph structure, partitioning strategy, the 20-round breakdown, scaling options, and the 70-minute cap.

3:00-15:00

Get right into the warm-up

Move through the warm-up as written, progressing from running mechanics to scapular activation to upper body pulling and pushing patterns, arriving ready to move at pace.

15:00-85:00

Conditioning: "Murph"

Athletes execute their plan; circulate with cues on push-up standard, pull-up range of motion, and squat depth, and keep athletes on pace for the 40 to 60 minute goal window.

85:00-90:00

PRVN Reset

Lead athletes through the first round together, cueing a patient 2-second hold on the Bent Knee Iron Cross, deliberate internal rotation focus on the Seated 90-90, slow rotation and full reach on the T-Spine work, and a full breathing reset in Child's Pose.

COACHES SHOULD REINFORCE

▾

--- The opening mile should be run at a controlled, honest pace that allows athletes to transition directly into their first set of pull-ups without standing around gasping; going out too fast on the run will cost athletes dearly across the 600 reps that follow.

--- Pick a partition style that helps to focus on the strengths of each athlete. 20 rounds of 5-10-15 is the most common, but a lesser known option that is great is 5 Pull-Ups + 5 Push-Ups + 15 Air Squats + 5 Push-Ups to minimize the Push-Up deterioration towards the end of the workout.

--- Push-up standards must be held throughout the workout: full lockout at the top, chest to the floor at the bottom, no worming, no snaking, and no short-cycling reps; athletes who cannot hold the standard need to move to an elevated or kneeling variation rather than compromising the movement.

--- Pull-up mechanics degrade under fatigue, so watch for early cutting of range of motion or athletes who lose shoulder engagement at the bottom of the kip; address these faults on the first two rounds while athletes are still fresh enough to respond to coaching.

--- Air squats are the recovery movement in this workout, and athletes should use them to breathe, reset, and arrive at the next pull-up bar with composure rather than sprinting through them and arriving breathless.

--- The closing mile is the exclamation point on the day; athletes should find whatever is left in the tank and commit to running it, not jogging it, understanding that the time on the clock reflects everything they have put in.

WARM-UP

GENERAL

▾

200-400m Run

10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

5 Inchworm Push-Ups

10 Air Squats

5 Jumping Pull-Ups or 10 Ring Rows

Then Progress into movement mods for the day and get ready to roll!

WORKOUT PREP / PRIMER

PRE-WORKOUT RAMP

▾

Review and confirm partition strategy, scaling selection, and weight vest status for each athlete.

Use this to confirm movement standards and pacing feel before "Murph" begins.

CONDITIONING

"Murph"

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Time Cap: 70:00

Score = Time

Partitioned as desired

// SCALING TIERS

▾

LEVEL 2

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Partitioned as desired (No Weight Vest)

LEVEL 2/1

For Time:

1 Mile Run

60 Banded Strict Pull-Ups

120 Push-Ups

240 Air Squats

1 Mile Run

Partitioned as desired (No Weight Vest)

LEVEL 1

For Time:

1 Mile Run

100 Pull-Ups / Jumping Pull-Ups / Ring Rows

200 Push-Ups / Elevated Push-Ups / Kneeling Push-Ups

300 Air Squats

1 Mile Run

Partitioned as desired (No Weight Vest)

COMPETITOR

For Time: Unpartitioned

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Wear a 20/14lb, 9/6kg Weight Vest

HOTEL GYM / TRAVEL

As prescribed

OBJECTIVES, STIMULUS & STRATEGY

▾

GOALS

Finish between 40:00 and 60:00

STIMULUS

Bodyweight Conditioning / Muscular Endurance

RPE

10/10

PRIMARY OBJECTIVE

Execute a pre-determined partition plan from start to finish and maintain consistent set sizes across all 600 reps of bodyweight movement, never chasing big sets early at the expense of the back half.

SECONDARY OBJECTIVE

Hold movement standards on every rep of the Push-Up and Pull-Up through the full range of motion, scaling the variation if needed to protect quality rather than grinding through broken mechanics.

Workout Strategy

"Murph" is a workout that rewards discipline and punishes ego from the first step of the opening mile. That mile should be run at a controlled pace, honest but not maximal, so that athletes walk to the pull-up bar ready to move rather than gasping for air. The recommended partition is 20 rounds of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats, and for the vast majority of athletes this is the smartest way to attack the middle of this workout. Commit to the plan and hold the sets, especially early when everything feels manageable. The push-ups are the most important thing to protect in the first half: break before you need to, keeping the sets consistent. The air squats are the recovery station, so use them. Breathe through them, keep the hips moving, and arrive at the next pull-up bar with something left. The second mile is the final statement of the day. Whatever is left, use it. Run it out and finish the clock.

Movement Modifications

Run: Shorten to 800m / Row 2,000/1800m / Echo Bike 120/88 Cals / Bike Erg 4,000/3600m

Pull-Ups: Reduce total reps / Banded Strict Pull-Ups / Jumping Pull-Ups / Ring Rows

Push-Ups: Reduce total reps / Elevated Push-Ups / Kneeling Push-Ups

Air Squats: Reduce total reps / Box-Assisted Squat for depth if knees are an issue

PRVN RESET

▾

For Completion:

4 Sets

5/5 Bent Knee Iron Cross

w/ 2s Hold

:30/:30 Seated 90-90 Rotations

(Focus Internal Rotation of Hip)

5/5 Slow [Kneeling T-Spine Rotations](Quadruped Thoracic Rotations

:30 Childs Pose

MONDAY // "Murph"

PRVNAFFILIATE

Week 11 // Medusa Cycle

Monday: Competitor Extra Work

MAY 25, 2026

Coaches Notes

Daily Structure: Complete Murph at a full tilt effort and look to PR today.

Monday // Competitor Extra

PRVNAFFILIATE

Day 02 // Week 11 // Medusa Cycle

TUESDAY

MAY 26, 2026

WEIGHTLIFTING + CONDITIONING

""Don't Speak""

// DAILY COACH'S BRIEF

Today's focus is barbell cycling, midline conditioning, and leg stamina in a format designed to be a controlled, quality effort the day after Murph. "Don't Speak" is a 12:00 EMOM with a built-in rest minute every fourth minute, which means athletes have three working stations and one full minute to recover before going again. The load on the barbell is intentionally moderate and the GHD volume is intentionally capped so that athletes are moving well and moving consistently, not surviving. Every station should be completed in :30-:45, leaving athletes with at least :15 of rest before the next minute begins. This is not a grind; it is a quality cycling session with some aerobic demand layered in. The main coaching focus today is barbell cycling mechanics and GHD awareness. On the Power Cleans, athletes should be cycling touch-and-go reps moving back into a hook grip on the descent and full extension at the hip before receiving the bar. Watch for athletes pulling early or catching with soft elbows as fatigue builds across the three rounds. On the GHD, the concern is athletes who are either new to the movement or coming in with sore hip flexors from Murph, so cap range of motion before you cap reps and make sure every athlete has been briefed on their modification. The Echo Bike is a controlled hard effort, not a sprint, and athletes should be finishing with time to breathe before the rest minute, not collapsing into it. Check out the Big Class Option today for gyms that may have limited GHD access and need to manage station flow.

// CLASS TIMELINE // 60:00

▾

0:00-3:00

Whiteboard Brief

EMOM Structure, Barbell Cycling, Low Volume Day After Murph

3:00-5:00

Equipment Grab for Warm-Up

Barbell and a Bike

5:00-17:00

Warm-Up

Tight focused warm-up, emphasizing mobility and blood flow, then into barbell mechanics.

17:00-29:00

Weightlifting: Clean Complex

Every 1:30 x 8 sets: Power Clean + Low Hang Power Clean Quality mechanics intentional load jumps.

29:00-34:00

Primer

2 Rounds, touching on movements and cycling patterns, confirm loads

34:00-50:00

Conditioning: "Don't Speak"

16:00 EMOM, intentionally focus on low volume and quality mechanics today.

50:00-60:00

PRVN Reset and Clean-Up

Move into the PRVN Reset, and at least move through one full coach led round.

OPTIONAL ACCESSORIES // COACH NOTE

ATHLETE LED // NOT IN TIMELINE

The accessory work today targets the posterior chain, hip flexor endurance, and lateral hip stability that were loaded across the GHD, Power Clean cycling, and bike efforts in "Don't Speak," supporting recovery and structural resilience heading into the rest of the training week.

COACHES SHOULD REINFORCE

▾

--- GHD form and technique: Work from short range of motion to longer range of motion, focusing on soft legs until extension, then straight legs to bring athletes back into flexion.

--- Touch-and-go Power Cleans at this load should feel smooth and rhythmic, not rushed; athletes who are bouncing the bar off the hips or catching with a soft front rack are working harder than they need to and losing the cycling efficiency the workout is designed to train.

--- The Echo Bike effort each minute should be strong and deliberate, not an all-out sprint, this is about finding and RPM that is under redline and allows the bike to finish in 45 seconds.

--- For the accessory work, tempo and feel matter more than load or reps.

WARM-UP

GENERAL

▾

2:00 Cardio Choice

10 Bend and Bows

:10/:10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

:20 Alternating Overhead Tricep / Lat Stretch

2 Sets:

8 Tall Muscle Cleans

:15 Behind The Neck Elbow Punch Throughs

8 Good Mornings

8 Quarter Squat Jumps

:10 Hollow Hold

10 Alternating V-Ups

SPECIFIC PREP

▾

Add Loads, Barbell Off the Floor

3 Clean Lift Off

2 x

Slow Pull Pull Power Clean

Paused Low Hang Power Clean

- Add Loads -

Power Clean

Low Hang Power Clean

Put Working Loads on the Bar

WEIGHTLIFTING

CLEAN COMPLEX

Every 1:30 x 8 Sets:

1 Power Clean + 1 Low Hang Power Clean

Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.

The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.

Modifications:

Level 1: Every 1:30 x 8 Sets: 3 Hang Power Cleans

Hotel Gym / Travel: Every 1:30 x 8 Sets: 5 Hang Power Cleans + 3 Broad Jumps

WORKOUT PREP / PRIMER

PRE-WORKOUT RAMP

▾

2 Rounds:

8 GHD Sit-Ups, building range of motion

4 Touch-and-Go Power Cleans

8/6 Calorie Echo Bike, building effort

Use this to confirm GHD range of motion, touch-and-go cycling rhythm on the Power Clean, and Echo Bike output before "Don't Speak" begins.

CONDITIONING

"Don't Speak"

16:00 EMOM:

Min 1: 15 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 15/11 Calorie Echo Bike

Min 4: Rest

Score = Completed Rounds + Stations

Barbell: 135/95lb, 61/43kg

// SCALING TIERS

▾

LEVEL 2

16:00 EMOM:

Min 1: 12 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 12/9 Calorie Echo Bike

Min 4: Rest

Barbell: 115/75lb, 52/34kg

LEVEL 1

16:00 EMOM:

Min 1: 10 AbMat Sit-Ups or GHD to Parallel

Min 2: 10 Low Hang Dumbbell Power Cleans

Min 3: 10/7 Calorie Echo Bike

Min 4: Rest

Dumbbells: moderate loads

MASTERS 55+

16:00 EMOM:

Min 1: 12 GHD Sit-Ups or 15 AbMat Sit-Ups

Min 2: 8 Power Cleans

Min 3: 12/9 Calorie Echo Bike

Min 4: Rest

Barbell: 95/65lb, 43/30kg

COMPETITOR

16:00 EMOM:

Min 1: 20 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 18/13 Calorie Echo Bike

Min 4: Rest

Barbell: 155/105lb, 70/48kg

HOTEL GYM / TRAVEL

16:00 EMOM:

Min 1: 20 AbMat Sit-Ups or V-Ups

Min 2: 10 Dumbbell Power Cleans

Min 3: :35 Max Effort Bike or 200m Run

Min 4: Rest

Dumbbells: Moderate load that allows unbroken sets each minute

OBJECTIVES, STIMULUS & STRATEGY

▾

GOALS

Complete each station in :30-:45

STIMULUS

Barbell Cycling, Midline, and Leg Stamina

RPE

6/10

PRIMARY OBJECTIVE

Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.

SECONDARY OBJECTIVE

Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.

Workout Strategy

"Don't Speak" is a more focused quality day session, and the structure is built to keep athletes honest about effort level. Three minutes of work, one minute of rest, repeated four times. The GHD Sit-Ups open each round and should be unbroken; 15 reps is a manageable set if the range of motion is dialed in and athletes are not pushing into positions that create discomfort from Murph soreness. Get off the GHD, walk to the bar, and cycle all 10 Power Cleans touch-and-go. The load is moderate and the reps are manageable; there is no reason to put the bar down if the mechanics are there. Move directly to the bike and push a strong, controlled effort to hit the calorie target, then breathe through the rest minute and reset before doing it again. Every station should feel hard but manageable. If any minute is bleeding past :50, something needs to be adjusted on the front end, either load, reps, or GHD range of motion.

Movement Modifications

GHD Sit-Ups: Reduce reps to 10-12 as first adjustment / Cap range of motion at parallel for athletes with limited GHD exposure or hip flexor soreness / AbMat Sit-Ups / Weighted V-Ups

Power Cleans: Reduce load as first adjustment / Hang Power Clean / Dumbbell Power Cleans

Echo Bike: Reduce calorie target as first adjustment / Row (17/13 Calories) / Ski Erg (15/12 Calories) / :45 hard effort if no machine is available

PRVN RESET

▾

For Quality:

3 Sets

6 Jefferson Curl

(5050 tempo)

:45 Ankle Dorsiflexion Rocker / side

6 / side 90/90 Hip Switch w/ Fold 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

OPTIONAL ACCESSORIES

ATHLETE LED // NOT IN TIMELINE

▾

For Quality:

4 Sets:

8-10 Seated Good Mornings

10-12 Banded Psoas March

:15/:15 Copenhagen Plank Side Raise

For all movements, move slow and controlled with quality tempo, focusing on the feel of the movement rather than just going through the motions.

TUESDAY // ""Don't Speak""

PRVNAFFILIATE

Week 11 // Medusa Cycle

Tuesday: Competitor Extra Work

MAY 26, 2026

Coaches Notes

Daily Structure: We are looking to hit the machine conditioning to start the day as session 1 and a flush from Murph yesterday. Then we should look to come in and hit the Main Class workout before jumping in with the skill / capacity work and then the conditioning before tackling our accessories and prvn reset.

Machine Threshold

▾

For Completion:

3 Sets

9:00 EMOM

Minute 1 - Calorie Row

Minute 2 - Calorie Ski

Minute 3 - Calorie Bike Erg

-Rest 3:00 b/t set-

Set 1: 16/13 Calories

Set 2: 18/14 Calories

Set 3: 20/15 Calories

Today should be a challenge that builds in intensity. The calories on set 1 will be manageable, set 2 will be tough, and set 3 should feel like reaching. It is okay to pick an option that is at the edges of your thresholds today, and you possibly don't complete a minute.

Score: Completed Rounds

Stimulus: Supra Threshold

RPE: 8-9/10

Scaling

Level 3: as prescribed

Level 2:

Set 1: 15/12 Calories

Set 2: 16/13 Calories

Set 3: 18/14 Calories

Level 1:

Set 1: 13/10 Calories

Set 2: 15/12 Calories

Set 3: 16/13 Calories

Skill / Capacity

▾

For Quality:

4 x :20 Freestanding Handstand Hold

5 x 2-4 Freestanding Handstand Push Ups

10:00 L-Sit to Headstand Practice

Today is a skill focused session, focusing on good mechanics and positions, and challenging yourself from a skill development perspective. For the freestanding hspu, advance between ab mats between reps, as we've seen in competition before.

Scaling

Level 3: As Prescribed

Level 2:

For Quality:

5 x :05-:10 Freestanding Handstand Hold

5 x 2-4 Unsupported Handstand Push Ups

10:00 L-Sit to Headstand Practice

Level 1:

For Quality:

5 x :10 Wall Lateral Handstand Hold

5 x 2-4 Unsupported Handstand Push Ups

10:00 L-Sit to Headstand Practice

Conditioning

▾

Up, Down, Around:

For Reps:

15:00 AMRAP

50 Beaded Rope Double Unders

15 Toes to Bar

25 Deadlifts

15 Wall Facing Strict Handstand Push Ups

Deadlifts: 225/155lb, 102/70kg

Goal: 3-5 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Fatigue Management

Secondary Objective: Consistent HSPU Approach Today the aerobic demand should be challenging but sustainable, after the first 2 rounds, managing shoulder fatigue should become much more of the limiting factor for this workout. Add some intentional breaks on the jump rope early as over reaching here won't yield much with the wall facing hspu coming at the end of the each round. Look to go unbroken on the toes to bar, and then add a quick break on the Deadlifts if you are hesitant about the handstand push ups and how they will feel today. The main goal here is that you attack them similarly from set to set - in 2-4 sets at most.

Scaling

Level 3: As Prescribed

Level 2:

For Reps:

15:00 AMRAP

30 Beaded Rope Double Unders

10 Toes to Bar

20 Deadlifts

10 Wall Facing Strict Handstand Push Ups

Level 1:

For Reps:

15:00 AMRAP

50 Beaded Rope Single Unders

10 Toes to Bar

20 Deadlifts

10 Kipping Handstand Push Ups

Deadlifts: 185/125lb, 84/57kg

Tuesday // Competitor Extra

PRVNAFFILIATE

Day 03 // Week 11 // Medusa Cycle

WEDNESDAY

MAY 27, 2026

STRENGTH + CONDITIONING

"No Rain"

// DAILY COACH'S BRIEF

Today the focus is upper body pressing strength and full body muscular endurance across a steady, cyclical 15:00 AMRAP. We are two days out from Murph, so the intent here is deliberate: keep athletes moving well, accumulate quality work, and build into the rest of the week without digging a hole. The strength piece is a 2 Strict Press + 4 Push Press complex at 80% of strict press, six sets across 12 minutes. That percentage is high enough to demand real tension and intent but not so heavy that athletes are grinding or missing reps. "No Rain" follows immediately after and is designed to stay at a 7/10 RPE across all 15 minutes. The target is 5-7 rounds, which means athletes need to find a rhythm on the row, carry the suitcase lunge with control and posture, and treat the single arm push press as a skill piece, not a sprint. Key coaching points today are the overhead position in both the strength complex and the conditioning, and the suitcase lunge mechanics. On the strict press, watch for athletes who lose tension through the midline or hyperextend at the top; the push press reps should use a controlled dip, not a dive, and the lockout needs to be complete before lowering. On the single arm kettlebell push press in "No Rain," coach athletes to drive from a front rack position with the bell resting at the collar bone, not hanging off the shoulder. Athletes who carry the bell off the palm and away from the body will fatigue quickly and lose the pressing mechanics that make this movement worth doing. On the suitcase lunge, watch for lateral trunk lean toward the kettlebell side; the goal is a tall, braced torso with the weight acting as a challenge to that position, not a cue to collapse into it. Switching hands at the 25ft mark keeps things balanced and manageable, and athletes should use that transition to reset before the next 25ft. Keep the energy in the room measured and purposeful today.

// CLASS TIMELINE // 60:00

▾

0:00-3:00

Whiteboard Brief

Overhead Press Complex structure, 80% loading, and "No Rain" AMRAP pacing, RPE, and single arm KB push press standard.

3:00-5:00

Equipment Grab

Barbell, kettlebell at working load, and a rowing machine.

5:00-17:00

Warm-Up

Thorough, thoughtful warm-up priming the body and working into quality mechanics.

17:00-29:00

Strength: Overhead Press Complex

Every 2:00 x 6 Sets, athletes complete 2 Strict Press + 4 Push Press at 80% of strict press.

29:00-34:00

Primer

Move athletes to their conditioning setup, confirm kettlebell loads, and run through the primer at workout pace to lock in suitcase lunge posture and the single arm push press front rack position before "No Rain" begins.

34:00-49:00

Conditioning: "No Rain"

15:00 AMRAP: Row + Lunge + KB Push Press

49:00-60:00

PRVN Reset and Cool Down

Lead athletes through the first round together. Cue a slow, controlled shoulder sweep on the Prone Swimmers with the forehead lightly on the floor, an active pull into range with a long exhale on the Adductor Rock Back, and a settled, relaxed position with slow nasal breathing in Frog Pose.

OPTIONAL ACCESSORIES // COACH NOTE

ATHLETE LED // NOT IN TIMELINE

The accessory work today directly supports the overhead stability and pressing mechanics trained in the complex and reinforced throughout "No Rain," targeting shoulder control, scapular health, and the unilateral pressing capacity athletes will continue to build through the Medusa Cycle.

COACHES SHOULD REINFORCE

▾

--- On the overhead press complex, athletes at 80% should be treating every set as a technical strong set, not a survival effort; if reps are grinding or the push press dip is getting sloppy by set four, the load needs to come down and the standard needs to go up.

--- The single arm kettlebell push press in "No Rain" lives or dies by the front rack position, so coach athletes to get the bell tight to the collar bone and drive from that shelf rather than pressing from a hanging position off the shoulder, which will kill shoulder endurance within two rounds.

--- The suitcase lunge is a midline stability challenge, not just a leg movement; athletes who lean toward the kettlebell side with every step are missing the point, and a simple cue to keep both shoulders level and the ribcage stacked over the hips will fix most of what you see.

--- "No Rain" is a 7/10 effort, and athletes who come off Murph and immediately try to compete with their score need to be redirected; the goal today is quality movement at a sustainable pace, and a controlled round time is more valuable than a blown-out final five minutes.

WARM-UP

GENERAL

▾

1:30 Row

:20/:20 Active Scorpion Stretch

:20/:20 Active Pigeon Pose

5/5 Adductor Hip Rock

:20/:20 Single Leg Glute Bridge Hold

SPECIFIC PREP

▾

2 Rounds

150m Row

5/5 Single Arm Kettlebell Strict Press

5/5 Single Arm Kettlebell Reverse Lunge (Contralateral)

Barbell Prep

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

- Add Loads -

3 Strict Press + 5 Push Press

- Add Loads -

2 Strict Press + 4 Push Press

Put Working Loads on Bar

STRENGTH

OVERHEAD PRESS COMPLEX

Every 2:00 x 6 Sets:

2 Strict Press + 4 Push Press

All sets at 80% of 1RM Strict Press

Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.

Modifications:

Level 1: Every 2:00 x 6 Sets: 5 Strict Press, Focus on quality mechanics and bar path.

Hotel Gym / Travel: Every 2:00 x 6 Sets: 2/2 Single Arm Dumbbell Strict Press + 4/4 Single Arm Dumbbell Push Press at challenging load

WORKOUT PREP / PRIMER

PRE-WORKOUT RAMP

▾

1 Round at workout pace:

200m Row

15/15ft (4.5/4.5m) Suitcase Lunge

3/3 Single Arm Kettlebell Push Press

Use this to confirm kettlebell load and front rack position on the push press before "No Rain" begins.

CONDITIONING

"No Rain"

For Reps

15:00 AMRAP

300m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Score = Rounds + Reps

Kettlebell: 53/35lb, 24/16kg

// SCALING TIERS

▾

LEVEL 2

15:00 AMRAP

250m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 44/26lb, 20/12kg

LEVEL 1

15:00 AMRAP

200m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: Load that allows continuous lunges and quality press mechanics across all rounds

MASTERS 55+

15:00 AMRAP

250m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 44/26lb, 20/12kg

COMPETITOR

15:00 AMRAP

300m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 70/53lb, 32/24kg

Goal: 7+ rounds. Row pace controlled and consistent. Push press from front rack, full lockout every rep.

HOTEL GYM / TRAVEL

15:00 AMRAP

250m Run or 300m Row

25/25ft (7.5/7.5m) Suitcase Dumbbell Walking Lunge

5/5 Single Arm Dumbbell Push Press

Dumbbells: Challenging load across all rounds

OBJECTIVES, STIMULUS & STRATEGY

▾

GOALS

5-7 Rounds

STIMULUS

Full Body Muscular Endurance and Movement

RPE

7/10

PRIMARY OBJECTIVE

Maintain a consistent, controlled pace across all 15 minutes with smooth transitions between movements, targeting even round times from the first round to the last.

SECONDARY OBJECTIVE

Prioritize front rack position and full lockout on the single arm kettlebell push press every rep, treating the pressing reps as a skill reinforcement of the overhead work done in the strength piece.

Workout Strategy

"No Rain" is a cyclical, steady-state effort that rewards pacing and mechanics over aggression. The row sets the tempo for each round and should feel comfortable, around a 70-75% effort, because the lunge and press are where the fatigue accumulates over 15 minutes. The suitcase lunge should be walked with a tall torso and level shoulders, switching the kettlebell at the 25ft mark before returning for the second 25ft. Do not rush the switch, use it as a brief reset. On the single arm push press, get the bell to the front rack at the collar bone, dip and drive with the legs, and lock out completely before cycling the next rep. Five reps per side is a short set, which means there is no reason to break it, but the position still matters. Athletes who shortchange the lockout or press from a loose rack position will feel it in the shoulders by round four. Find the pace in round one and hold it. Seven rounds is there for athletes who move well and stay disciplined on transitions.

Movement Modifications

Row: Reduce distance to 200-250m as first adjustment / Ski Erg (same distance) / Echo Bike (18/13 Calories) for athletes without rower access

Suitcase Kettlebell Walking Lunge: Reduce load before reducing distance / Dumbbell Suitcase Lunge

Single Arm Kettlebell Push Press: Reduce load / Single Arm Dumbbell Push Press / Strict Press if shoulder fatigue becomes a concern

PRVN RESET

▾

For Quality:

3 Sets

8 Prone Swimmer

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

OPTIONAL ACCESSORIES

ATHLETE LED // NOT IN TIMELINE

▾

For Quality:

3 Sets:

:30 Nose to Wall Handstand Hold

10/10 Top Down Single Arm Dumbbell Bench

15-20 Banded Face Pulls

WEDNESDAY // "No Rain"

PRVNAFFILIATE

Week 11 // Medusa Cycle

Wednesday: Competitor Extra Work

MAY 27, 2026

Coaches Notes

Daily Structure: We should be looking to start the day with the Deadlift strength piece and then move into the Rack Jerk before circling around with the main class to tackle the strict press + push press and then move into the 15:00 AMRAP. We then should look to tackle the accessories, PRVN reset and then tackle the Echo Bike Finisher to end the day!

Strength Conditioning

▾

Deadlift:

For Time:

5 Sets

200m Run @ RPE 8

5 Deadlifts

-rest 1:30 b/t sets-

Barbell: 405/285lbs (184/129kg)

Today is the heaviest fatigued day of our progression, no doubt. Note that the runs are at a moderate pace, something similar to what we would do leading into a very heavy bar in a workout setting.

Score: Time

RPE: 8.5/10

Scaling

Level 3: As Prescribed

Level 2: Barbell: 315/225lbs (145/102.5kg)

Level 1: Barbell @ 75-80% of 1RM Deadlift

Weightlifting

▾

Rack Jerk:

For Load:

7 Sets @ 80%+

1 Push Jerks

% is Based on 1RM Push Jerk

Build to a true heavy single for the day.

Machine Conditioning

▾

Echo Bike:

3 Sets

:40 on / 1:20 off

Directly into...

4 Sets

:30 on / 1:30 off

Directly into...

6 Sets

:20 on / 1:40 off

Each series of sets = 2:00 of work. The goal here is to start at our target effort for the 2:00 Max Calorie Echo Bike intensity during the 3 sets of :40 on /1:20 off and then proceed into a faster RPM for the :30 on / 1:30 off, before finally hitting near peak output for the :20 on / 1:40 off for our final 6 sets. Expect the quad pump to get real towards the final 6 sets here as the body has a harder and harder time clearing fatigue.

Scaling:

Stimulus: Anaerobic Lactate Endurance

RPE: 10/10

Primary Objective: Increasing output during each set

Secondary Objective: Hold an RPM target above your 2:00 Max Calorie Echo Test.

Scaling

Level 3,2,1: As prescribed

Wednesday // Competitor Extra

PRVNAFFILIATE

Day 04 // Week 11 // Medusa Cycle

THURSDAY

MAY 28, 2026

STRENGTH + CONDITIONING

"Shimmer"

// DAILY COACH'S BRIEF

Today the focus is front squat positional strength, upper back pulling mechanics, and midline endurance under grip interference across a short, technical conditioning piece. The strength block is a 15:00 EMOM alternating between Pause Front Squats at a 21x1 tempo and Dual Kettlebell Alternating Gorilla Rows, with built-in rest every third minute. The tempo matters here: a 2-count eccentric, 1-second pause in the hole, and a fast drive out of the bottom. The pause is not a reset, it is a test of position, and athletes who lose their elbows or collapse their chest in the bottom are telling us exactly where the work needs to happen. The Gorilla Row is the upper back counterpart, and it should be performed with full range and a controlled pull rather than a yank. "Shimmer" follows and is a sprint, five rounds building from 1 to 5 Wall Walks, with 10 Toes to Bar and 50 Double Unders added every round. Total volume is 15 Wall Walks, 50 Toes to Bar, and 250 Double Unders, and the window is 5:00-7:00. That means athletes need to stay moving and efficient, not save themselves. Key coaching focus today is the Front Squat tempo and position in the EMOM, and efficiency on all three movements in "Shimmer." On the Pause Front Squat, watch for elbows dropping as athletes sit into the pause, which will cause the bar to roll forward and the midline to collapse. The pause should be held with the same position athletes drive out of, not a moment of relaxation. On the Gorilla Row, the working arm should pull to the hip with a flat back, and athletes should not rush the alternating rhythm by letting the resting bell clang into the floor aggressively. In "Shimmer," the Wall Walk standard is 10 inches from the wall, so brief that clearly. Toes to Bar should stay at two sets or fewer per round; athletes who break into singles early will lose the rhythm they need on the rope. Double Unders should be unbroken or very close to it in rounds one through three, with athletes accepting a quick break in rounds four and five if needed, but never stopping and resetting for more than two seconds.

// CLASS TIMELINE // 60:00

▾

0:00-3:00

Whiteboard Brief

EMOM structure, 21x1 tempo on the Pause Front Squat, Gorilla Row standard, "Shimmer" ascending Wall Walk format, and 8:00 time cap.

3:00-5:00

Equipment Grab

Barbell, pair of kettlebells, jump rope.

5:00-22:00

Warm-Up

Move through the general warm-up progressing through passive and active hangs, hollow holds, slow tempo goblet squats, and single arm bent over rows for two rounds, then into specific barbell and kettlebell prep, building to starting load on the Pause Front Squat.

22:00-37:00

Strength: Pause Front Squat + Kettlebell Gorilla Row

15:00 EMOM, enforcing the 21x1 tempo on the squat and full range on the row, with built-in rest on minute three.

37:00-45:00

Primer and Prep

Move athletes to their conditioning setup and confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before "Shimmer" begins.

45:00-53:00

Conditioning: "Shimmer"

Short, sprinty effort with an 8:00 cap. Coach athletes to stay moving and keep Wall Walk transitions tight.

53:00-60:00

PRVN Reset

Lead athletes through the first round together. Cue palms up and ribs down on the Supine Supinated Overhead Reach with long exhales on each rep, pain-free range on the Shoulder Extension Stretch, and square hips with calm nasal breathing in Pigeon Pose.

OPTIONAL ACCESSORIES // COACH NOTE

ATHLETE LED // NOT IN TIMELINE

The accessory work today reinforces the overhead stability, midline endurance, and shoulder control trained across both the Pause Front Squat EMOM and "Shimmer," supporting the structural durability athletes are building through the Medusa Cycle.

COACHES SHOULD REINFORCE

▾

--- On the Pause Front Squat, the 1-second pause is a positional standard, not a tap at the bottom; athletes who bounce out or lose their elbows during the pause should reduce load until they can hold the exact position they would drive out of under a heavy front squat.

--- The Gorilla Row alternating rhythm should be smooth and deliberate, with the pulling arm rowing to the hip with a flat back and the non-working arm braced into the kettlebell without jerking the opposite shoulder open.

--- "Shimmer" is designed to be a sprint, and athletes who approach round one conservatively will find themselves in a time crunch by round four or five; the first two rounds should feel fast and sharp, not like a warm-up.

WARM-UP

GENERAL

▾

2:00 Cardio Choice

:15/:15 Passive Hang + Active Hang

:10 Hollow Hold

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

10 Bar Kip Swings

:10 Hollow Rocks

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

SPECIFIC PREP

▾

6 Pause Front Squats (Empty Barbell From the Rack)

10 Dual Kettlebell Gorilla Rows @ warm-up loads

4 Pause Front Squats @ 40% of 1RM Front Squat

8 Dual Kettlebell Gorilla Rows @ working loads

Build to Starting Load on Paused Front Squat

STRENGTH

PAUSE FRONT SQUAT + KETTLEBELL GORILLA ROW

15:00 EMOM:

Minute 1: 6 Pause Front Squats (21x1 Tempo)

Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows

Minute 3: Rest

Loading:

Front Squat at 60-65% of 1RM Front Squat

Dual KB Gorilla Row: 2 x 53/35lb, 24/16kg

Tempo is 2-count eccentric, 1-second pause at the bottom, fast concentric driving through the elbows, 1 reset breath at the top. Athletes should select a load that allows them to hold position through the pause on every rep. The Gorilla Row should be performed with full range, flat back, and alternating arms with control, not speed.

Modifications:

Level 1: Minute 1: 6 Goblet Squat Pauses with Kettlebell or Dumbbell at light to moderate load, focusing on upright torso and full depth. Minute 2: 12 Kettlebell or Dumbbell Gorilla Rows

Hotel Gym / Travel: Minute 1: 6 Pause Dumbbell Goblet Squats (21x1 Tempo). Minute 2: 16 Dual Dumbbell Alternating Gorilla Rows

WORKOUT PREP / PRIMER

PRE-WORKOUT RAMP

▾

1 Partial Wall Walk + 1 Wall Walk

6-8 Toes to Bar (Elevator Progression), building to modification for the day

25 Double Unders / :20 DU practice / 40 Single Unders

Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before "Shimmer" begins.

CONDITIONING

"Shimmer"

For Time

5 Rounds:

1-2-3-4-5 Wall Walks

10 Toes to Bar

50 Double Unders

Wall Walk: 10-in from the wall

Time Cap: 8:00

Score = Time

// SCALING TIERS

▾

LEVEL 2

5 Rounds:

1-2-3-4-5 Wall Walks

8 Toes to Bar or 12 Alt Toes to Bar

40 Double Unders

Wall Walk: 20-in from the wall

LEVEL 1

5 Rounds:

1-2-3-4-5 Wall Walks

8 Hanging Knee Raises or Kipping Knee Raises

75 Single Unders or :30 Double Under Practice

Wall Walk: 30-in from the wall

MASTERS 55+

5 Rounds:

1-2-3-4-5 Wall Walks (to comfortable height, 10-15in from wall)

10 Alternating Toes to Bar

40 Double Unders or 80 Single Unders

Wall Walk: 20-in from the wall

COMPETITOR

5 Rounds:

1-2-3-4-5 Wall Walks

15 Toes to Bar

75 Double Unders

Wall Walk: 10-in from the wall

HOTEL GYM / TRAVEL

5 Rounds:

1-2-3-4-5 Wall Walks or 2-4-6-8-10 Inchworm Push-Ups

10 V-Ups

50 Double Unders or 75 Single Unders

OBJECTIVES, STIMULUS & STRATEGY

▾

GOALS

5:00-7:00

STIMULUS

Midline Endurance / Grip Interference

RPE

7.5/10

PRIMARY OBJECTIVE

Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.

SECONDARY OBJECTIVE

Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.

Workout Strategy

"Shimmer" is a short, technical sprint that will expose shoulder endurance and Double Under consistency if athletes are not deliberate from the start. The total volume is manageable: 15 Wall Walks, 50 Toes to Bar, and 250 Double Unders. The ascending Wall Walk format means the first two rounds are quick and the back half is where the work compounds. Get through rounds one and two fast and sharp, they should feel almost easy. By round three, the shoulders are warmed up and the grip has been working, so stay tight on the kip and do not let the Toes to Bar break into more than two sets. On the Double Unders, find the rhythm immediately off the bar and stay in it. The Wall Walk standard is 10 inches from the wall, commit to it every rep. In round five, there are five Wall Walks ahead before the final 10 Toes to Bar and 50 Double Unders, and athletes who have paced the first four rounds well will have enough left to close.

Movement Modifications

Wall Walks: Partial Wall Walk / Inchworm Push-Up / Reduce distance to the wall to 20-30in and then think about reducing the rep range next.

Toes to Bar: Toes to Target/ Alternating Toes to Bar / Kipping Knee Raises / Hanging Knee Raises / Strict Toes to Bar for athletes building kip mechanics / Reduce reps to 6-8 as first adjustment

Double Unders: Single Unders at 2:1 ratio / :20-:25 Double Under Practice per round for athletes still developing the skill

PRVN RESET

▾

For Quality:

3 Sets

Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)

:30 Shoulder Extension Stretch

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

- Shoulder Extension Stretch: Pain-free range only, control eccentrics, use stretch if needed

- Pigeon Pose: Square hips as tolerated, Stay tall before folding, Calm nasal breathing

OPTIONAL ACCESSORIES

ATHLETE LED // NOT IN TIMELINE

▾

For Quality:

4 Sets:

1:00 Elevated Plank w/ Weight Belt, Moderate

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry, Moderate

THURSDAY // "Shimmer"

PRVNAFFILIATE

Week 11 // Medusa Cycle

Thursday: Competitor Extra Work

MAY 28, 2026

Coaches Notes

Daily Structure: Today is meant to be an active recovery day with the focus on quality movement and body flush. Pick any of the 3 options below.

Option 1: Full Active Recovery

▾

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.

Option 2: EMOM

▾

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.

Scaling

Level 3, 2: As Prescribed

Level 1: Kettlebells: 2x20/12kg

Option 3: Swim

▾

Warm-Up:

3 Sets:

100m Freestyle

50m Kick

50m Drill of Choice

Main:

Every 4:00 minutes, 3 Sets:

150-200m Swim

Rest as needed before 150s

Every 3:00 minutes, 4 Sets:

125-150m Swim

Rest as needed before 100s

Every 2:00 minutes, 5 Sets:

100m Swim

Each Swim is to be done as fast as possible

Strength

▾

3 Sets:

200m Pull

Rest 1:00 minute between sets

Cooldown:

100-200m Athletes Choice of strokes or drills

Thursday // Competitor Extra

PRVNAFFILIATE

Day 05 // Week 11 // Medusa Cycle

FRIDAY

MAY 29, 2026

WEIGHTLIFTING + CONDITIONING

"Helen"

// DAILY COACH'S BRIEF

Today the focus is barbell cycling speed and technical consistency under fatigue, followed by one of CrossFit's classic benchmark triplets. The weightlifting piece is a cluster set: 1.1.1.1.1 Power Snatch every 3:00 for four sets, working at 70% and above. The cluster format means each rep is taken from the floor with a brief reset at the hang or floor between singles, which gives athletes a chance to stay sharp on bar path and catch position rather than rushing through touch-and-go reps at a demanding percentage. The score is the sum of total load across all four sets, so athletes who move well and build intelligently will be rewarded. "Helen" follows, and it is three rounds for time of a 400m Run, 21 American Kettlebell Swings, and 12 Pull-Ups. The target window is 7:00-11:00 and the RPE is a 9.5. This is a sprint. There is no pacing strategy here; the goal is to run hard, hold unbroken kettlebell swings, and maintain big sets on the pull-ups, and then repeat that exact standard for rounds two and three. Key coaching points today are the Power Snatch catch position in the cluster sets and grip management across all three rounds of "Helen." On the cluster sets, watch for athletes who rush the reset between singles and lose the setup position they built in the warm-up. Each rep should look identical: full tension off the floor, aggressive hip extension, high pull, and a fast turnover into a stable overhead. Athletes who are drifting forward in the catch or pressing out at the top need to come down in load. On "Helen," the run is the reset in between rounds, and athletes need to use it as a controlled, hard effort rather than a jog. Kettlebell swings at 21 reps should be unbroken every round; the load is set to allow that. Pull-ups are where this workout gets honest, especially in rounds two and three when the forearms are loaded from the swings. Coach athletes to get off the bar briefly rather than fall into grinding singles. Sets of 6-6, 7-5, or 8-4 are all fine; what kills the time is trying to hang on and then going to failure.

// CLASS TIMELINE // 60:00

▾

0:00-3:00

Whiteboard Brief

Cluster set structure and sum total load scoring on the Power Snatch, "Helen" round targets, and unbroken swing standard.

3:00-5:00

Equipment Grab

Barbell, kettlebell, and pull-up bar spacing confirmed.

5:00-22:00

Warm-Up

Tight, focused warm-up progressing through thoracic mobility, shoulder prep, and kettlebell mechanics before moving into the barbell with the snatch-specific warm-up. And build to working loads

22:00-34:00

Weightlifting: Power Snatch

Every 3:00 x 4 Sets, athletes complete 1.1.1.1.1 cluster sets starting at 70% and building with intent, summing total load across all four sets.

34:00-44:00

Clean Up Barbells and Primer

Move athletes to their conditioning setup and confirm kettlebell loads, pull-up bar assignments, and run route before "Helen" begins.

44:00-59:00

Conditioning: "Helen"

Three rounds for time with a 15:00 cap, coaching athletes to run hard and stay on unbroken swings and big pull-up sets every round. 59:00-60:00 +, PRVN Reset Lead athletes through the first round together if time allows. Cue slow rotation with the eyes following the hand on the Quadruped T-Spine Reach, ribs down with controlled breathing on the Half Kneeling Hip Flexor, and hands walking side to side with relaxed neck in Childs Pose.

OPTIONAL ACCESSORIES // COACH NOTE

ATHLETE LED // NOT IN TIMELINE

The accessory work today targets shoulder stability, bicep tendon health, and posterior chain resilience built across the Power Snatch cluster sets and the grip-intensive pulling demands of "Helen," reinforcing the structural durability athletes are developing through the Medusa Cycle.

COACHES SHOULD REINFORCE

▾

--- On the Power Snatch cluster sets, the brief reset between each single is not a rest; it is a chance to re-establish the exact setup position from the floor, and athletes who treat it as a casual reset will drift in bar path and catch position as the sets progress and the load climbs.

--- Athletes building across the four sets should not jump more than 5-10lb between sets once they are above 75%, and any set where the catch requires a press-out or the athlete's chest drops on the pull should be held at that load rather than increased.

--- In "Helen," the kettlebell swings at 21 reps are designed to be unbroken every round, and athletes who break them in round one at the prescribed load have loaded too heavy and should look to adjust loads or go to Russian Swings.

--- Pull-up strategy matters most in rounds two and three when the grip is compromised from the swings; athletes should plan their sets before the run ends in round one and commit to that plan rather than deciding on the bar.

--- The run pace should be a hard, honest effort each round, not a jog to recover from the pull-ups; athletes who treat the run as rest are leaving significant time on the clock across three rounds.

WARM-UP

GENERAL

▾

400m Run

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:30 Puppy Dog Pose

20 Alternating Down Dog Toe Touches

Specific Warm-Up

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

12 Russian Kettlebell Swings

6/6 Kettlebell Windmills

6 Hang Snatch High Pulls

6 Hang Power Snatch

SPECIFIC PREP

▾

3 Sets: Building Loads

1 Snatch Lift Off + 1 Slow Pull Power Snatch + 1 Power Snatch

then..

Build to starting loads on the barbell

WEIGHTLIFTING

POWER SNATCH

Every 3:00 x 4 Sets:

1.1.1.1.1 Power Snatch @ 70%+

Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.

Modifications:

Level 1: Every 3:00 x 4 Sets: 5 Hang Power Snatch at moderate loads, 7 RPE

Hotel Gym / Travel: Every 3:00 x 4 Sets: 5/5 Single Arm Dumbbell Power Snatch or 1.1.1.1.1 Dumbbell Power Snatch at challenging load

WORKOUT PREP / PRIMER

PRE-WORKOUT RAMP

▾

1 Round:

200m Run at goal pace

7 American Kettlebell Swings at working load

4-6 Pull-Ups

Use this to confirm kettlebell load and pull-up modification before "Helen" begins.

CONDITIONING

"Helen"

3 Rounds For Time

400m Run

21 American Kettlebell Swings

12 Pull-Ups

Time Cap: 15:00

Score = Time

Kettlebell: 53/35lb, 24/16kg

// SCALING TIERS

▾

LEVEL 2

3 Rounds For Time

400m Run

21 American Kettlebell Swings

9 Pull-Ups

Kettlebell: 44/26lb, 20/12kg

LEVEL 1

3 Rounds For Time

400m Run

21 Russian Kettlebell Swings

12 Jumping Pull-Ups

Kettlebell: Moderate load allowing unbroken sets each round

MASTERS 55+

3 Rounds For Time

400m Run

21 Russian Kettlebell Swings

9 Pull-Ups or Strict Banded Pull-Ups

Kettlebell: 44/26lb, 20/12kg

COMPETITOR

3 Rounds For Time

400m Run

21 American Kettlebell Swings

12 Chest to Bar Pull-Ups

Kettlebell: 70/53lb, 32/24kg

Goal: All athletes choosing the competitor path should be able to go sub 9:00

HOTEL GYM / TRAVEL

3 Rounds For Time

400m Run

21 Alternating Dumbbell Snatch

9 Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

OBJECTIVES, STIMULUS & STRATEGY

▾

GOALS

7:00-11:00

STIMULUS

Benchmark Conditioning

RPE

9.5/10

PRIMARY OBJECTIVE

Unbroken Kettlebell Swings and a run pace at close to 1-Mile Race Pace.

SECONDARY OBJECTIVE

Hold big sets on the pull-ups across all three rounds, targeting sets of either 7-5, 6-6, or 8-4.

Workout Strategy

"Helen" is one of the original benchmark workouts for a reason: it is simple, repeatable, and brutally honest about aerobic capacity and grip endurance. Three rounds, three movements, and a clock that does not forgive time burned standing around. The run sets the tone for each round and needs to be hard, not a jog. Come off the pull-up bar and start moving toward the kettlebell before the lungs have fully recovered. The 21 swings should be unbroken every round at the prescribed load; if the hips are driving the bell and not the arms, this is very manageable even in round three. Look for full extension on the swing and a dynamic push towards the sky with the biceps by the ears, midline braced, and avoiding hyperextension through the lower back. On pull-ups, have a plan before the round starts. A set of 7 and 5, or 8 and 4, is a strong standard for most athletes. Do not just hang on if rhythm is feeling, drop and get back up for a better set; the transition cost of dropping and jumping back up quickly is far less than the cost of failing a rep or losing the kip. Get back to the run immediately after the last pull-up and resist the urge to walk the first 50 meters. The window is 7:00-11:00 and every second on the run matters.

Movement Modifications

Run: 500/450m Row / 400/360m Ski Erg / 30/22 Echo Bike

American Kettlebell Swings: Russian Kettlebell Swings at same load as first adjustment / Reduce load before reducing reps

Pull-Ups: Banded Pull-Ups / Ring Rows / Jumping Pull-Ups with slow eccentric / Reduce reps to 8-10 as first adjustment for athletes with pull-up capacity but limited stamina

PRVN RESET

▾

For Quality:

4 Sets

6 / side Quadruped T-Spine Reach

:45 / side Half Kneeling Hip Flexor w/ Reach

:45 Childs 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

OPTIONAL ACCESSORIES

ATHLETE LED // NOT IN TIMELINE

▾

For Quality:

3 Sets:

10 Ring V-Outs

10 Ring Bicep Curls

10 GHD Hip Extensions

:30 Sorenson Hold

FRIDAY // "Helen"

PRVNAFFILIATE

Week 11 // Medusa Cycle

Friday: Competitor Extra Work

MAY 29, 2026

Coaches Notes

Daily Structure: We are looking to start the day with the Front Squat piece before getting into the Ring Muscle-Up Skill Conditioning piece and then look to tackle the main class workout with our Power Snatch work and "Helen". We will look to then move into our Accessories before tackling our Machine Threshold Conditioning piece and then ending the day with our PRVN Reset.

Strength

▾

Front Squat:

For Load:

Establish a Heavy 2 For the Day

-then-

4 x 2 @ 85-90%

% is Based on Heavy 2

Keep the heavy 2 to an RPE 9 (1-2 reps in the tank). Ideally, beat heavy 3 from two weeks ago

Skill Conditioning

▾

For Time:

3 Sets

100 Double Unders

12/10 Ring Muscle Ups

-rest 1:00 b/t sets-

This piece is about execution. Push unbroken as much as possible on the jump rope, for a large set here, and then be aggressive on the rings from set 1. The rest is not enough to fully recover, so some fall off in both set times and approach to the rings is expected.

Score: Time, Including Rest

RPE: 7.5/10

Scaling

Level 3: As Prescribed

Level 2:

For Time:

4 Sets

60 Double Unders

6/4 Ring Muscle Ups

Level 1:

8 x 1-2 Ring Muscle Ups

-OR-

Drill Session

5 x 3 Feet Over PVC Low Ring Drill

4 x 5 Swinging Ring Rows

5 x 4 Banded Low Ring Muscle Ups (Strict)

Then if you can, add in 5 x 1 Spotted Ring Muscle Ups today if you have someone who can confidently and safely spot you, and are close to the full movement. Use challenging levels of assistance for the strict work today.

Machine Threshold

▾

For Time:

6 Sets:

840m Bike Erg

Rest :20

420m Row

Rest :20

210m Ski Erg

Rest 1:00 b/t sets

Coaching Notes:

This is where we get to the final touches on the machines here. Focus to descend paces and hold faster than your goal pace for the retest. With the shorter distances and the ability to push a little more, even with just short rest periods this should start to feel like peak form here.

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. Six 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 1:00 rest starts to show. By set 4 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 210m 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.

Score: Slowest Set

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 six sets. With the added goal of finishing your 6th set faster than your first.

Secondary Objective: Push your benchmark paces by 3-5 seconds per machine. Shorter distances and structured rest make this achievable, but only if you stay disciplined from set 1.

Goal Times

Level 3: Men 4:30-5:00/ Set, Women 5:00-6:30 / Set

Level 2: Men 5:00-5:30/ Set, Women 5:30-6:00 / Set

Level 1: Men 4:30-6:00/ Set, Women 6:00-6:30 / Set

Scaling

Level 3,2,1: As Prescribed

Friday // Competitor Extra

PRVNAFFILIATE

Day 06 // Week 11 // Medusa Cycle

SATURDAY

MAY 30, 2026

CONDITIONING

"Radar Love"

// DAILY COACH'S BRIEF

Today the focus is partner conditioning, aerobic capacity under sustained output, and upper body push and pull endurance across a 24-minute AMRAP. "Radar Love" is a rabbit-style workout where the Station 2 athlete sets the pace: 10 Burpees to Plate, 20 Lateral Plate Hops, and a 30m Plate Overhead Carry dictate how long the Station 1 athlete rows for calories before the switch happens. The rower is a continuous tally, meaning every calorie counts toward the total score, and the goal is 800 or more reps for most pairs, with strong pairs chasing 700 minimum. The energy system today is aerobic threshold with repeated bursts of neuromuscular demand on the burpees and carries, and partners who manage their effort on Station 2 without going to the well too early will protect their row output across all rotations. Key coaching priorities today are pace management on Station 2 and consistent effort on the rower. The Station 2 target is to complete the full round of burpees, hops, and carry in under 2:00, which keeps the rower moving efficiently and the rotation rhythm tight. Athletes who sprint the burpees and stumble through the carry blow that window and hand their partner a shorter row interval. Coach athletes to hit the burpees at a controlled, fast pace rather than an all-out sprint, move through the lateral hops with a rhythm, and carry the plate overhead with a locked-out, active shoulder rather than a soft press. The Overhead Carry is the place where sloppy positions show up: cue a packed shoulder, tall posture, and eyes forward. On the rower, the goal is 25 calories for men and 20 for women per rotation, so athletes need to find their pacing immediately off the switch and not ease into it. Pairs that sandbag the first few rotations will not recover the deficit late in a 24-minute window.

// CLASS TIMELINE // 60:00

▾

0:00-3:00

Whiteboard Brief

"Radar Love" structure, rabbit format, Station 1 and 2 roles, scoring method, and goal window.

3:00-5:00

Equipment Grab

Rower, plate, and space for the carry.

5:00-20:00

Warm-Up

Move through the general warm-up as written, progressing from whole-body mobility into the Partner Rowing Golf game, which primes the aerobic engine and introduces partners to working together before the workout begins.

20:00-23:00

Primer

Both partners complete the primer in a waterfall fashion, confirming plate load, carry distance, and row pacing feel before "Radar Love" begins.

23:00-47:00

Conditioning: "Radar Love"

24:00 AMRAP, rabbit-style partner format. Coach rotation timing, Station 2 pacing, and overhead carry position throughout.

47:00-50:00

Transition to Accessory Finisher

Quick reset, athletes grab space on the floor and set up for the finisher.

50:00-60:00

Accessory Finisher

Class-led, coach-directed. Move athletes through V-Ups, Hollow Rocks, and planks with intention and controlled breathing across all four sets. Post Class Accessories: PRVN Reset Athletes complete the PRVN Reset on their own after class to restore quad length, hip rotation, and squat depth following the conditioning and finisher demands of the day.

COACHES SHOULD REINFORCE

▾

--- The rabbit format means Station 2 sets the clock for the rower, and athletes who go too hard on the burpees without controlling the carry will shorten their partner's row interval and cost the pair total calories across the full 24 minutes.

--- Burpees to Plate should be hit at a fast, controlled rhythm rather than an all-out sprint; the first burpee of each rotation should look the same as the tenth, with a quick jump on and to the plate.

--- Lateral Plate Hops need to stay sharp and rhythmic, not sloppy; both feet jump on and over the plate to the other side. Each jump is a rep today.

--- The Plate Overhead Carry demands a fully locked-out, active shoulder for the entire 30m, and athletes who let the plate drift forward or allow the shoulder to soften are at risk for fatigue-driven errors; cue tall posture and eyes on the horizon throughout.

--- On the rower, athletes need to find their pace immediately off the switch, targeting 25 or 20 calories per rotation, and should not spend the first 10 strokes easing in; the stroke rate and drive should be established by stroke two or three.

--- Pairs should agree on a communication plan before the workout begins, whether a verbal call or a tap, so the switch from Station 2 to Station 1 happens cleanly without a wasted transition window.

WARM-UP

GENERAL

▾

10 Alternating Arm Swings

10 Torso Rotations

10 Bootstrap Squats

10 Up Dog to Down Dog

5/5 Worlds Greatest Stretch

:30/:30 Active Pigeon Pose

Partner Rowing Golf

Row to 1000m in pairs switching partners every 100m. The goal of the game is to stop rowing between 75-85m to the 100m mark for each 100m - 200m - 300m and so on. If you are either over or under meters at each round 100m mark, both partners must complete that amount of burpees before switching to complete the next 100m.

WORKOUT PREP / PRIMER

PRE-WORKOUT RAMP

▾

2 Rounds at Working Pace:

12/9 Calorie Row

6 Burpees to Plate

12 Lateral Plate Hops

18m Overhead Plate Carry

Each partner completes in a waterfall fashion. Use this to confirm plate load, carry distance, and row pacing feel before "Radar Love" begins.

CONDITIONING

"Radar Love"

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

10 Burpees to Plate (Facing)

20 Lateral Plate Hops

30m Plate Overhead Carry

Athletes switch when the athlete on Station 2 completes the prescribed work. The rower is a continuous tally of calories. 1 Calorie = 1 Rep.

Score = Total Reps

Plate Load: 45/35lb, 20/15kg

// SCALING TIERS

▾

LEVEL 2

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

8 Burpees to Plate (Facing)

16 Lateral Plate Hops

20m Plate Overhead Carry

Plate Load: 35/25lb, 15/10kg

LEVEL 1

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

6 Burpees to Plate (Facing)

16 Lateral Plate Hops

20m Plate Carry (Front Rack or Bear Hug)

Plate Load: Light, athlete-appropriate load

MASTERS 55+

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

8 Burpees To Plate (Facing)

16 Lateral Plate Hops

20m Plate Overhead Carry

Plate Load: 35/25lb, 15/10kg

COMPETITOR

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

10 Burpees Over Plate (Facing, All the Way Over)

20 Lateral Plate Hops

30m Plate Overhead Carry

Plate Load: 45/35lb, 20/15kg

Goal: 800+ Reps. Station 2 rounds under 1:45 and 25/20 Cals per row rotation.

HOTEL GYM / TRAVEL

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Bike or :40 Max Cal Ski Erg

Station 2:

10 Burpees Over Plate or Dumbbell

20 Lateral Dumbbell Hops

30m Dumbbell Overhead Carry (single or double)

OBJECTIVES, STIMULUS & STRATEGY

▾

GOALS

800/700+ Reps

STIMULUS

Partner Conditioning / Upper Body Push + Pull

RPE

8/10

PRIMARY OBJECTIVE

Complete each round of Burpees, Lateral Plate Hops, and Overhead Carry on Station 2 in under 2:00, protecting the rower's opportunity to accumulate calories on every rotation.

SECONDARY OBJECTIVE

Sustain 25/20 Calories per row rotation throughout the full 24 minutes, establishing pace immediately off the switch rather than easing into each interval.

Workout Strategy

"Radar Love" is a rabbit workout, and the Station 2 athlete is the rabbit. The 10 Burpees, 20 Lateral Hops, and 30m Carry dictate the length of every row interval, which means Station 2 execution directly controls the score. The target is to complete Station 2 in under 2:00 every rotation. That is a fast, controlled pace on the burpees, not an all-out sprint. Hit the burpees with rhythm, jump fully over the plate to the other side each rep, move immediately into the lateral hops without stopping, and arrive at the carry with enough composure to lock the plate overhead and walk without breaking. A broken carry costs time and position. On the rower, do not ease in. Find your stroke rate by rep two and hold it. The goal is 25 calories for men and 20 for women per rotation, and the pairs who hit that target consistently across all rotations are the ones who close in on 800 or more reps. This is a workout where the score compounds across every switch, so small inefficiencies in transition or tempo add up fast. Agree on a communication cue before the clock starts, switch clean, and keep the rower running.

Movement Modifications

Burpees to Plate: Step-Over in place of jump / Reduce to 6-8 reps / Lateral Burpee Over without the facing jump

Lateral Plate Hops: Reduce to 12-14 reps / Lateral Line Hops without the plate / Step overs if jumping is not appropriate

Plate Overhead Carry: Reduce distance / Front Rack Carry / Bear Hug Carry / Reduce plate load as first adjustment

Row: Reduce calorie target / Sub Echo Bike Cals at 1:1 / Ski Erg

ACCESSORY FINISHER

IN TIMELINE // 55:00--60:00

▾

Accessory Finisher

For Quality:

4 Sets:

10 V-Ups

10 Hollow Rocks

:20/:20 Single Arm Weighted Plank

:20/:20 Side Star Plank

PRVN RESET

▾

For Quality:

4 Sets

4 Reverse Nordics"w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat (supported)

4 Scorpion 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

SATURDAY // "Radar Love"

PRVNAFFILIATE

Week 11 // Medusa Cycle

Saturday: Competitor Extra Work

MAY 30, 2026

Coaches Notes

Daily Structure: We should look to either start or end the day with the Run progression and then plan to tackle the rest of the work as one long competitor workout class or solo session. Warm-Up: :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 Video Support: [Banded Face Pulls](https://youtu.be/7Wzz5VcrQsY) [Kettlebell Half Kneeling Upside Down Press](https://youtu.be/Tq8M7qeBAks?feature=shared) [Plate Hops](https://youtu.be/CVVNhPQHEyI?feature=shared)

Weightlifting

▾

Power Clean Complex:

For Load:

5 Sets @ 75-75-80-85-85%

Clean Pull

Power Clean

Clean Pull

Power Clean

Hang Power Clean

Split Jerk

This will be an unbroken complex. The goal is the top set feels like an RPE 8 effort today.

% is Based on 1RM Power Clean

Weightlifting

▾

Squat Clean & Jerk

For Load:

15:00 EMOM @ 80-90%

Minute 1 - 15/11 Calorie Echo Bike@ RPE 9

Minute 2 - 1 Squat Clean & Jerk

Minute 3 - Rest

Box: 24/20in

% is Based on 1RM Squat Clean & Jerk

Build within the percentage range with the goal being no misses, and finishing with an RPE 9 single here.

Strongman

▾

For Load:

5 Sets

100ft/30m Sled Drag

-rest 1:30 b/t sets-

Today is an over the shoulder drag by straps, ideally. Assuming turf conditions, goal sled loading would be 6/5 x 45lbs for Level 3, 5/4 x 45lbs for Level 2, and 4/3 x 45lbs for Level 1.

If you don't have a sled to drag, you may use any strongman implement available.

Score: Load

Conditioning

▾

Can You Hang?:

For Time:

8 Rounds

6 Shuttle Runs

4 Snatches

2 Legless Rope Climbs

Women will perform 1 legless + 1 rope climb for the final 4 rounds of the workout.:

Barbell: 225/155lbs (102/70kg)

Shuttle Run: 25ft/7.5m Down & Back = 1

Goal: 12:00-18:00

Score: Time

RPE: 8/10

Primary Objective: No Misses on Barbell

Secondary Objective: Push the Legless Rope Climbs This workout is all about heavy bars and high skills. The shuttle runs are approachable and should be used as a pacer from the get go here. You may power or squat the bar today, whatever allows you to approach the bar consistently from round to round. Expect the pull in the snatch to get weak and become a limiter in the later rounds as the rope climb volume accumulates on the arms. There are multiple failure points possible in this workout, so the mental challenge in the approach here will be as demanding as the physical.

Scaling

Level 3: As Prescribed

Level 2:

Barbell: 185/125lbs (84/57kg)

For Time:

8 Rounds

6 Shuttle Runs

4 Snatches

1 Legless Rope Climb

1 Rope Climb

*Women will perform just the legless rope climb in the last 4 rounds.

Level 1:

Barbell: 155/105lbs (70/48kg) OR 70% of 1RM Power Snatch

For Time:

8 Rounds

6 Shuttle Runs

4 Snatches

2 Rope Climbs

*All athletes will perform 1 rope climb in the last 4 rounds.

Run Progression

▾

5k Progression

For Time:

7 Sets

800m @ Goal 5k Race Pace

Rest 1:00 b/t sets

Score: Total Working Time

Stimulus: 5k Run Development

RPE: 9/10

Primary Objective: Maintain Consistency across all 7 sets with the goal of targeting 5k race pace and sticking too it with minimal rest Seconary Objective: Have your last interval be your fastest.

Workout Strategy:

This is a direct progression from last week with 7 sets of 800m to total now 5600m of running at 5k pace pace, where as last week we had 6k at or below race pace, but with more rest. We are now narrowing in on the 5k race and getting more and more specific.

Scaling

Level 3,2,1: As Prescribed

Saturday // Competitor Extra

PRVNAFFILIATE

Day 07 // Week 11 // Medusa Cycle

SUNDAY

MAY 31, 2026

WEIGHTLIFTING + CONDITIONING

"Push It"

// DAILY COACH'S BRIEF

Today the focus is upper body strength development, barbell cycling mechanics under moderate load, and hypertrophy-driven push and pull endurance across a controlled, repeatable interval format. The weightlifting piece is a 10:00 EMOM of 2 Thrusters from the floor starting at 50% of 1RM Clean and Jerk, which means athletes are cleaning the bar before each set and cycling through a full squat clean into a Thruster or Power Cleaning and then performing 2 Thrusters. The intent here is to build positional consistency and bar path efficiency at a percentage that should feel technically demanding but never maximal. "Push It" follows and is a pure upper body strength endurance couplet, five sets of 10 Bench Press and 20 Renegade Rows every 3:00. The combination is designed to challenge push and pull capacity simultaneously while demanding a tight, braced midline on every rep of the renegade row. Athletes should be finishing each set in under 2:00 and using the remaining time to rest and reset before the next window opens. Key coaching points today are the clean mechanics before each thruster in the EMOM, the pressing standard on the Bench Press, and midline integrity throughout the Renegade Row. On the Thrusters, watch for athletes who lose their front rack position in the bottom of the squat or who fail to hit full extension overhead before cycling the next rep. On the Bench Press at 60%, the expectation is all ten reps unbroken with a controlled descent and a strong press, not a bounce off the chest. On the Renegade Row, the hips need to stay square and the torso locked; athletes who rotate significantly through the shoulders or let the hips rock with each row are losing the midline challenge that makes this movement worth pairing with the Bench Press. Brief the plank position clearly and coach it on the first set. Dumbbell load selection on the Renegade Row should allow for all 20 reps unbroken across all five sets.

// CLASS TIMELINE // 60:00

▾

0:00-3:00

Whiteboard Brief

EMOM structure and thruster from the floor, "Push It" interval format, Bench Press load, and Renegade Row standard.

3:00-5:00

Equipment Grab

Barbell, bench, dumbbells at working load.

5:00-20:00

Warm-Up

Move through the specific barbell prep progressing from clean lift offs to power cleans to push press to front squats to thrusters across two sets, then into the barbell primer building to starting loads on the EMOM.

20:00-30:00

Weightlifting: Thruster

10:00 EMOM, 2 Thrusters from the floor at 50% of 1RM Clean and Jerk, enforce clean mechanics on every rep.

30:00-40:00

Primer

Move athletes to their conditioning setup, run through the Bench Press and Renegade Row primer across three progressive sets, confirm working loads before "Push It" begins.

40:00-55:00

Conditioning: "Push It"

Every 3:00 x 5 Sets, athletes should be finishing under 2:00 each window; coach unbroken sets and square hips on the row.

55:00-60:00

PRVN Reset

Lead athletes through the first round together, emphasizing slow and controlled range on the chest fly, a deliberate 2-second hold on the Banded Archer, and full hip extension on the Internal Rotation Leg Lift.

OPTIONAL ACCESSORIES // COACH NOTE

ATHLETE LED // NOT IN TIMELINE

The accessory work today reinforces shoulder health, rotator cuff stability, and elbow and knee joint integrity following the pressing and pulling demands of the EMOM and "Push It," supporting the structural resilience athletes are building through the Medusa Cycle.

COACHES SHOULD REINFORCE

▾

--- On the Thruster from the floor, athletes must clean the bar each rep with proper front rack mechanics before the squat and drive into the overhead position.

--- The Bench Press at 60% should be smooth and unbroken for all ten reps, with a controlled eccentric on the way down and a strong, deliberate press on the way up; athletes who are grinding by rep eight need to reduce the load, not muscle through with a compromised standard.

--- On the Renegade Row, square hips are the standard, and athletes who rotate the torso to get the dumbbell moving are compensating for a weak plank position; cue feet wider than shoulder width to give athletes a stable base and make holding the hips level easier.

WARM-UP

▾

General Prep

2:00 Cardio Choice

2 Sets:

10 Cossack Squats

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Alternating Plank Shoulder Taps

SPECIFIC PREP

▾

2 Sets: Empty, Then Light Loads

3 Clean Lift Off

3 Power Clean

3 Push Press

3 Front Squat

3 Thruster

Barbell Primer

Power Clean + 2 Thrusters

Rest 10 sec

Squat Clean Thruster + Thruster

Building to starting loads

WEIGHTLIFTING

THRUSTER

10:00 EMOM:

Every 1:00: 2 Thrusters (From the Floor)

Starting at 50% of 1RM Clean and Jerk. Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.

Modifications:

Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across

Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.

WORKOUT PREP / PRIMER

PRE-WORKOUT RAMP

▾

3 Sets:

10 Bench Press (Empty Bar)

8 Bench Press @ 40%

6 Bench Press @ 50%

10 Renegade Rows, building over 3 sets to working loads

Rest as needed between sets.

Use this to confirm Bench Press load and Renegade Row dumbbell selection before "Push It" begins.

CONDITIONING

"Push It"

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Score = Load

Bench Press: 60% of 1RM Bench Press

Renegade Row: 2 x 50/35lb, 22.5/15kg

// SCALING TIERS

▾

LEVEL 2

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60% of 1RM

Renegade Row: 2 x 35/25lb, 15/12kg

LEVEL 1

Every 3:00 x 5 Sets:

10 Bench Press

16 Renegade Row

Bench Press: Load that allows all 10 reps unbroken with quality mechanics

Renegade Row: Load that allows continuous, controlled reps with square hips across all 5 sets

MASTERS 55+

Every 3:00 x 5 Sets:

10 Bench Press

16 Renegade Row

Bench Press: 60% of 1RM

Renegade Row: 2 x 35/25lb, 15/12kg

COMPETITOR

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60-65% of 1RM

Renegade Row: 2 x 50/35lb, 22.5/15kg

HOTEL GYM / TRAVEL

Every 3:00 x 5 Sets:

10 Dumbbell Bench Press

20 Renegade Row

Dumbbells: Challenging load across all sets

OBJECTIVES, STIMULUS & STRATEGY

▾

GOALS

Under 2:00 per set, Unbroken Reps

STIMULUS

Hypertrophy / Upper Body Push and Pull

RPE

6/10

PRIMARY OBJECTIVE

Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.

SECONDARY OBJECTIVE

Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.

Workout Strategy

"Push It" is a strength endurance couplet that lives at a 6/10, and athletes should approach it that way from the first set. The Bench Press at 60% should not be a grind at any point in the workout; if it is, the load is too heavy and needs to come down before set two. Move through all ten reps with a controlled descent and a strong, deliberate press, then transition directly to the dumbbells. On the Renegade Row, set up in a plank with the feet slightly wider than shoulder width to create a stable base, and pull each dumbbell to the hip without letting the opposite hip rise. Twenty reps alternating means ten per side, and the pace should be steady and controlled, not rushed. Athletes who race through the row with sloppy hips are missing the point of the pairing. Finish the set, stand up, catch the breath, and walk back in for the next window with the same standard. Five sets, same output, same positions.

Movement Modifications

Bench Press: Reduce load before reducing reps / Dumbbell Bench Press / Floor Press

Renegade Row: Reduce load as first adjustment / Reduce reps to 12-16 / Kettlebell Gorilla Rows / Single Arm Dumbbell Row x 10 / side

PRVN RESET

▾

For Completion:

3 Sets

6/6 Single Arm Banded Chest Fly[(https://youtu.be/yrKNJ1wgKSI?feature=shared), Slow & Controlled

6/6 [Banded Archer from Squat

w/ 2s Hold

8/8 Internal Rotation Leg Lift

12/12 Banded Terminal Knee Extensions

OPTIONAL ACCESSORIES

ATHLETE LED // NOT IN TIMELINE

▾

For Quality:

4 Sets:

10/10 Side Lying Dumbbell External Rotations

10-12 Dumbbell Hammer Curls

:15/:15 Calf Raise Iso Push with Single Leg Lift

SUNDAY // "Push It"

PRVNAFFILIATE

Week 11 // Medusa Cycle

Sunday: Competitor Extra Work

MAY 31, 2026

Coaches Notes

Daily Structure: Follow the Rest Day Protocol below

Rest Day Protocol

▾

#1) Sleep in

#2) Spend time with significant others, family, friends, etc.

#3) Drink plenty of water

#4) Meal Prep for the Next Week

#5) Stretch *use one of the old stretching mobility sessions from previous days or

2min Pigeon Pose (each side)

2min Single Leg Forward Fold (each side)

2min Couch Stretch (each side)

5 min Bottom of Squat Hold

3min Standing Straddle

90sec Updog Hold

Ideally do the stretch before bed to get ready for the week

Sunday // Competitor Extra

PRVNAFFILIATE

WEEK 11 // SPECIALTY TRACK

BURN

May 25 -- May 31

Day 1

Warm-Up▾

400m Easy Run

10 Leg Swings (each side)

5/5 Lunge Complex (Lateral Lunge + Reverse Lunge)

10 Standing Calf Raises

10 Down Dog + Up Dog

1:00 Row

1:00 Ski

10 Spiderman Lunge + Reach

10 Hip Circles (each direction)

5 Inchworms to Push-Up

10 Banded Pull-Aparts

Build to workout pace:

200m Run @ Pace

10 Wall Balls (Focus on breath and rhythm)

10 Dual Dumbbell Reverse Lunges

Conditioning

Part A) 0:00 - 16:00

For Time

1000m Run

1000/900m Row

1000m Run

Score = Time

Part B) 16:00 - 21:00

5:00 EMOM

Unbroken Dumbbell Farmers Reverse Lunge @ 2 x 50/35lb, 22.5/15kg

Score = Lowest Rep Total

Part C) 21:00 - 37:00

1000m Run

1000/900m Ski Erg

1000m Run

Part D) 37:00 - 42:00

5:00 EMOM

Unbroken Set of Wall Balls

*Score = Lowest Rep Total

Primary Objective: Complete each working timed set of Run + Row / Ski + Run in sub 14:00 to allow at least a 2:00 transition into the EMOMs

Secondary Objective: Pick a number on the EMOMs you know you can handle and stick to it. Do not start hot and fall off. Remember, your lowest rep count is what matters here.

Cool Down▾

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Day 2

Warm-Up▾

2 Rounds

1:00 Echo Bike

5/5 Worlds Greatest Stretch

10/8 Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Rotational Ring Rows

5 Inchworm to Hollow Hold (2 sec)

Then 2 Rounds:

12/9 Echo Bike Calories, building effort

8 Russian Kettlebell Swings / American Kettlebell Swings @ working weight

4 Burpee Pull-Ups

Conditioning

For Time

Every 4:00 x 6 Sets

21/15 Echo Bike

15 American Kettlebell Swings

9 Burpee Pull-Ups

Kettlebell: 53/35lb, 24/16kg

Score = Sum Total Time

Primary Objective: Complete each working set in 2:45-3:15

Secondary Objective: Complete each Echo Bike in under 1:00. This sets the tone and creates a high power output going into the swings and Burpee Pull-Ups

Strategy: Target a high power output on the bike and go directly into an unbroken set of quick American Kettlebell Swings before moving right into 9 Burpee Pull-Ups. The standard for the Burpee Pull-Ups is just out of reach and you can jump into the pull-up. This is meant as a conditioning and movement piece more than a strength builder on the day. This should be completed with about 1:00 rest each set, but the cumulative fatigue will hit by set 4 and the last two rounds you will need to have some grit to stay engaged.

Accessories▾

For Quality

4 Sets

:15/:15 Copenhagen Plank

:15/:15 Star Plank

:20/:20 Single Leg Foot Elevated Glute Bridge Hold

Cool Down▾

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Day 3

Warm-Up▾

400m Run

10 Alternating Box Step-Ups

20 Line Hops (Forward and Back)

20 Lateral Line Hops

:20 Down Dog Calf Gas Pedals

10 Deep Lunge Mountain Climbers

Then 2 Rounds

:20 Wall Lean March

3 x :10 Wall Lean Sprint / :05 Rest

5/5 Single Arm Dumbbell Deadlifts

10 Alternating Dumbbell Hang Snatch

5 Burpee to Stand (no jump)

5 Box Jumps

10 Hollow Rocks

10 Alt V-Ups

Then 1 Round, Building Pace:

200m Moderate Run

10 Air Squats

5 Burpee Box Jump Overs

10 Alternating Dumbbell Snatch

5 Single Dumbbell Box Step-Overs

10 GHD Sit-Ups

5 Single Arm Devils Press

Conditioning

For Time:

400m Run

50 Air Squats

400m Run

25 Burpee Box Jump Overs

400m Run

50 Alternating Dumbbell Snatch

400m Run

25 Single Dumbbell Box Step-Overs

400m Run

50 GHD Sit-Ups

400m Run

25 Single Arm Devils Press (Switch Arms as Desired)

400m Run

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

Score = Time

Time Cap: 35:00

Goal Time Domain: 24-30 minutes

Stimulus: Muscular Endurance / Steady State

RPE: 8.5/10

Primary Objective: Maintain a steady and strong run pace on the day.

Secondary Objective: Complete the workout in under 25 minutes

Workout Strategy

This is meant to be a harder steady muscular endurance grind today with the emphasis on fatigued running endurance. Plan to attack the runs, move steady through the working movements in the gym and finish strong on the final 400m as the legs and cumulative fatigue is hitting a peak.

Cool Down▾

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Burn

PRVNAFFILIATE

WEEK 11 // SPECIALTY TRACK

PUMP

May 25 -- May 31

Day 1

Strength

Every 1:30 x 10 Sets (Alternating Stations)

Station 1: 3 Front Squats

Station 2: 5 Back Squats

Perform both @ 75% of Front Squat

Focus: Quality Volume, Speed + Tension out of the hole

Strength Conditioning

Every 4:00 x 4 Sets

8/8 Single Arm Kettlebell Arnold Press

16 American Kettlebell Swings

8/8 Single Arm Kettlebell Front Rack Reverse Lunge

For the Kettlebell Single Arm Front Rack Reverse Lunge, step back with the same leg that is holding the kettlebell.

Accessories▾

Optional Accessories

For Quality

3 Sets:

12/12 Banded Terminal Knee Extensions

:30/:30 Side Plank

Cool Down▾

For Quality:

12:00 AMRAP

8/8 Kneeling Banded Glute Kickbacks

:60 Alternating Seated Internal Rotation Hip Stretch

8 Prone Prisoner Shoulder Rotations

:30/:30 Seated Figure Four Stretch

Day 2

Warm-Up▾

2 Rounds:

10/10 Staggered Stance Dual Kettlebell Romanian Deadlift

10/10 Single Leg Foot Elevated Glute Bridge

8 Inchworm Push-Ups

5/5 Samson Lunge with 3 sec Pause

Then 2 Rounds:

10 Sumo Stance Good Mornings (empty bar or light)

8/8 Single Leg Hip Thrust (Bodyweight)

15 Banded Pull-Aparts

Then 3 Rounds, Building loads to working weights

5 Sumo Deadlifts w/light loads that bring the bar off the floor

5 Bench Press (empty bar, focus on scapular retraction and bar path)

5/5 Single Leg Hip Thrusts

Note: We will build to starting weights for Bench prior to starting part a, but then retouch on building to it as a secondary build back to the weight to start the 6:00 EMOM in Part B)

Strength 1

Every 3:00 x 4 Sets

8 Sumo Deadlift

8/8 Single Leg Kettlebell Hip Thrust Off Bench

Sumo Deadlift @ 60-65% of 1RM

Hip Thrust : Choice on Loads

Strength 2

Bench Press

6:00 EMOM

5 Reps @ 60-65%

% of Bench Press

This is meant to be done with quick reps and gets a dose of hypertrophy with quick sets of 5 reps, with short rest periods for a total of 30 reps. This style allows the reps to remain clean with quality technique, while the volume and timing leads into hypertrophic density.

Accessories▾

3 Sets, For Quality:

100ft (30m) Farmers Carry, Heavy Load

20 Dual Dumbbell Rear Delt Flys, Light Load

10 Dual Kettlebell Turkish Sit-Ups, Light Load

Rest as needed between sets

Points of Performance:

Today, aim to ensure we keep your Elbows locked out and strong through the Turkish Sit-Ups. Have the movement come from your midline.

Cool Down▾

For Completion:

10:00 AMRAP

8/8 Banded Chop (Mid)

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge (slow, controlled)

:30/:30 Pigeon Pose

Day 3

Warm-Up▾

2 Rounds

1:00 Cardio Choice

10 Cossack Squats

10 Scapular Pull-Ups

10 Ring Rows

8 Ring V-Outs

Then 2 Rounds:

10 Empty Barbell Front Rack Step-Ups

10 Barbell Back Squats

5 Scapular Pull-Ups

5 Jumping to Negative Pull-Up or 5/5 Single Arm Ring Row

Strength

Every 4:00 x 4 Sets

8/8 Front Rack Barbell Step-Ups

5 Weighted Pull-Ups

Box Height: 20in

Barbell: Light to Moderate / No Forward Compensation

Accessories▾

5 Sets, For Quality:

10 GHD Back Extensions

12 Dual Dumbbell Zottman Curls, Moderate Load

:30 Dual Kettlebell Front Rack Wall Sit

Rest as needed between sets

Points of Performance:

Aim to move slow and controlled through the Back Extensions. Each vertebrae at a time on the way down and on the way up, squeezing the glutes the entire time

Cool Down▾

For Completion:

12:00 EMOM

Minute 1 - 8/8 Banded Internal Shoulder Rotations

Minute 2 - :25/:25 Banded Shoulder Distraction

Minute 3 - 8/8 Banded External Shoulder Rotations

Minute 4 - 10 Slow PVC Pass Throughs

Pump

PRVNAFFILIATE

WEEK 11 // SPECIALTY TRACK

OLYMPIC LIFTING

May 25 -- May 31

Day 1

Warm-Up▾

1:00 Puppy Dog Pose

10/10/10 Prone I-Y-T w/ 2.5lb Plates

20/20 Banded Monster Walks

10/10 Kettlebell Half Kneeling Upside Down Press, Light & Smooth

Into..

For Quality:

6:00 EMOM

Minute 1 - :45 second Cardio Choice

Minute 2 - 5 Barbell Kang Squats

Minute 3 - 5 Barbell Muscle Snatches

*Build the bar lightly each round, using the same load for both movements.

Weightlifting

Snatch Complex

1 Power Snatch + 2 Hang Squat Snatch

Every 2:00 x 65Sets

Set 1: @ 60%

Set 2: @ 65%

Set 3: @ 70%

Sets 4-5: @ 75%

% of Power Snatch

Strength

Front Squat + Back Squat

Every 3:00 x 5 Sets

2 Front Squats + 4 Back Squats

Set 1: 2+4 @ 70%

Set 2: 2+4 @ 70%

Set 3: 2+4 @ 75%

Set 4: 2+4 @ 75%

Set 5: 2+4 @ 80%

% of Front Squat

Accessories▾

Accessories: (Optional)

4 Sets: For Quality

6/6 Bulgarian Split Squats

8-10 Barbell Cuban Rotations (Trainer Bar)

Rest as needed b/t sets

Cool Down▾

For Completion:

12:00 EMOM

Minute 1 - 8/8 Banded Internal Shoulder Rotations

Minute 2 - :25/:25 Banded Shoulder Distraction

Minute 3 - 8/8 Banded External Shoulder Rotations

Minute 4 - 10 Slow PVC Pass Throughs

Day 2

Warm-Up▾

:45/:45 Karate Chop Stretch

10/10 Hip Airplanes

10 Yoga Push Ups

-then-

For Quality:

6:00 minutes for Quality

5/5 Single Arm Dumbbell Clean & Push Press, Building

10 V-Ups

1 Wall Walk + :05 Hold at Top

Weightlifting 1

Clean Complex

1 Power Clean + 2 Hang Squat Clean

Every 2:00 x 6 Sets

Set 1: @ 60%

Set 2: @ 65%

Set 3: @ 70%

Sets 4-6: @ 75%

% of Power Clean

Weightlifting 2

Split Jerk Complex

Every 2:00 x 6 Sets

Pause Split Jerk + Split Jerk

1+1 @ 70-75%

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk

Strength

Push Press

Every 2:00 x 5 Sets

Set 1: 6 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 85%

Accessories▾

Accessories (Optional)

3 Sets: For Quality

10 Dual Kettlebell Front Rack Squats

10 Behind the Neck Strict Press

Rest as needed b/t sets

Cool Down▾

For Completion:

10:00 AMRAP

8/8 Banded Chop (Mid)

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge (slow, controlled)

:30/:30 Pigeon Pose

Day 3

Warm-Up▾

:45/:45 PVC Front Rack Stretch

15/15 Clamshell Plus

20 Banded Face Pulls from Squat

-then-

For Quality:

3 Rounds

15/12 Calorie Row, Building

:15 Dead-Hang + :15 Active Hang

8 PVC Pipe High Hang Muscle Snatch

8 PVC Pipe Overhead Squats

Weightlifting

Snatch

1 x 2 Reps @ 70%

1 x 2 Reps @ 75%

5 x 1 Rep @ 80%

Rest 90 seconds b/t sets

Strength 1

Clean and Jerk

1 x 2 Reps @ 70%

1 x 2 Reps @ 75%

5 x 1 Rep @ 80%

Rest 90 seconds b/t sets

Strength 2

Back Squat

1 x 3 Reps @ 70%

3 x 3 Reps @ 75%

Rest 2:00 b/t sets

Accessories▾

Optional Accessories

4 Sets

-Big Unbroken Set of Strict Pull-Ups

15 American Kettlebell Swings, For Load

-Big Unbroken Set of Dips

Rest 3:00 b/t sets

Cool Down▾

For Quality:

12:00 AMRAP

8/8 Kneeling Banded Glute Kickbacks

:60 Alternating Seated Internal Rotation Hip Stretch

8 Prone Prisoner Shoulder Rotations

:30/:30 Seated Figure Four Stretch

Olympic Lifting

PRVNAFFILIATE

WEEK 11 // SPECIALTY TRACK

GYMNASTICS

May 25 -- May 31

Day 1

Warm-Up▾

3 Sets: for Quality

10/10 Banded Shoulder External Rotations

8/8 Single Arm Ring Rows

8 Ring V-Outs

1 Wall Walk + :15 Nose to Wall Handstand Hold

20 Plank Shoulder Taps

Skill / Strength 1

Skill Progressions and Practice

Spend 10 minutes

Ring Muscle-Ups

Skill / Strength 2

Gymnastics Volume

Every 90 seconds x 10 Sets

Competitor: 3 Ring Muscle-Ups w/Weight Vest

Level 3: 3-5 Ring Muscle-Ups, for Quality

Level 2: 5 Low Banded Ring Muscle-up

Level 1: 6 Strict Pull-Ups + 6 Strict Ring Dips

Gymnastics Conditioning

Every 4:00 x 3 Sets

-Big Unbroken Set of Toes to Bar*

10-12 Ring Rows *at challenging position

10-12 Push-Ups *add load to back if you can or elevate as needed

*Goal for Toes to Bar is 15+ reps / set so scale accordingly

Cool Down▾

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Day 2

Warm-Up▾

2 Sets, For Quality

1:00 Cardio Choice (Preferably Ski and or Row)

10 Quadruped Thoracic Rotations

:15 second Dead Hang + :15 second Active Hang

5/5 Archer Ring Row

5/5 Archer Push-Up

Skill / Strength 1

4 Sets

1:00 AMRAP

Level 3: Max Distance Handstand Walk

Rest 1:00 b/t sets

Level 2: Max 5ft Handstand Walks to Wall

Level 1: Max Wall Facing Handstand Shoulder Taps

Skill / Strength 2

Isolated Gymnastics Skill Session

10:00 EMOM

5-7 Kipping or Butterfly Pull-Ups

*Work this in as a progression and build to find flow and rhythm in the movement.

Can add band tension to help with this and play with feeling the elasticity in the movement pattern.

Accessories▾

4 Sets: For Quality

10 Maltese Raises

10 Victorian Raises

Cool Down▾

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Day 3

Warm-Up▾

2 Sets, For Quality

1:00 Cardio Choice (Preferably Ski and or Row)

10 Quadruped Thoracic Rotations

:15 second Dead Hang + :15 second Active Hang

5/5 Archer Ring Row

5/5 Archer Push-Up

Skill / Strength

10:00 EMOM

3-5 Strict Wall Facing Handstand Push-Ups Handstand Push-Ups

(Focus on controlled eccentric and stacked position)

Competition: Add Deficit (2–4 in plates)

Level 3: As prescribed

Level 2: 2 in Riser or Box Pike HSPU (Feet)

Level 1: Box Pike HSPU (Knees)

Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.

Stimulus: Strict vertical pressing with upper-body endurance emphasis.

RPE: 7/10, Sustainable but challenging volume, avoid failure before minute 10.

Gymnastics Conditioning

15:00 AMRAP

5 Strict Ring Dips

10/7 Strict Pull-Ups

10 Single Leg Squats (Pistols)

Stimulus: Bodyweight Conditioning

RPE: 8/10

Primary Objective: Complete each round in under 2:00

Secondary Objective: Consistent pacing across all sets

Accessories▾

(Optional)

For Quality

4 Sets:

:20 Hollow Hold

:30/:30 Side Plank

:60 Forearm Plank

Cool Down▾

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Gymnastics

PRVNAFFILIATE

PRVN AFFILIATE PROGRAM // 2025-2026

Annual Overview

A full-year roadmap of PRVN's programming cycles. Each cycle builds on the last, threading strength, gymnastics, and conditioning emphases through the calendar to produce a complete athlete.

Artemis: Open Prep

January 5 - February 22 // 7 weeks (6 training, 1 deload)

Theme: The Goddess of the Hunt. Where intent becomes pursuit, and preparation converges with performance. The official Open Prep phase.

Three Core Priorities:

Barbell Strength & Sport-Specific Weightlifting: percentage-based singles and doubles, moderate-load barbell cycling, strength endurance, and a dedicated back squat progression.
Gymnastics Execution Under Fatigue: density work, movement sequencing, smooth transitions, and strict pulling and pushing development. Level 1 and 2 progressions are built into all pieces.
Conditioning Across All Time Domains: sprint-style pieces, mid-length mixed-modal, longer grinders, and benchmark tests. Intensity climbs week by week.

Cycle Targets: 5RM Power Snatch, 5RM Power Clean, 5RM Push Press, 5RM Back Squat. Improved barbell fluency, gymnastics density, and Open-style pacing.

Benchmarks:

PRVN Cyclical: 12:00 AMRAP // 3 Wall Walks, 9 Toes-to-Bar, 12 Alt DB Snatch (50/35lb).
PRVN Strong: 16:00 Clock // 7 Rounds of 7 Power Snatch, 7 Power Clean, 7 Thrusters (115/80lb), then establish a 1RM Clean & Jerk in the remaining time.
PRVN Affiliate Baseline: 20:00 EMOM Max Reps // Row Cal, Burpee Box Jump Overs, C2B Pull-Ups, Wall Balls. Goal 285/260+. Re-tested in Week 7.

Followed by The Open / Testing Phase: February 22 - March 15.

Medusa: Strength, Strict Gymnastics, Murph Build

March 16 - May 25, 2026 // 10 weeks plus Memorial Day Murph

Theme: Built around three interlocking pillars: contrast strength development; a structured strict-to-dynamic gymnastics progression; and volume-based conditioning that peaks athletes for Murph.

Structural Phases:

Phase 1 (Weeks 1-4): strict foundation, isometric and eccentric base.
Phase 2 (Weeks 5-7): volume development, kipping build, benchmark testing.
Phase 3 (Weeks 8-10): loading peak, 1RM tests, final touches on Murph prep.
Test Day (May 25): Murph.

Strength & Weightlifting: we move from prescribed percentages to RPE-guided descending rep schemes with contrast loading. Sets open at a 60% floor; final sets target an 8/10 RPE.

Cycle Targets: 1RM Back Squat, 1RM Deadlift, 1RM Bench Press. Hang Snatch, Hang Clean, and Split Jerk progressions.

Benchmarks:

Doc Ock: Week 5 (April 13-19) // 5 Sets, 2:00 AMRAP: 20 T2B plus Max Clean & Jerks (135/95 ascending to 225/155).
Ingrid: Week 6 (April 20-26) // 10 Rounds of 3 Snatches (135/95) and 3 Bar Over Burpees.
Running Barbara: Week 7 (April 27 - May 3) // 5 Sets: 20 Pull-Ups, 30 Push-Ups, 400m Run, 50 Air Squats. Direct Murph dress rehearsal.
Murph: May 25 (Memorial Day) // 1 Mile Run, 100 Pull-Ups, 200 Push-Ups, 300 Air Squats, 1 Mile Run.

Achilles: Hypertrophy, Density, Re-Test

June 1 - August 9, 2026 // 10 weeks

Theme: A direct continuation of Medusa. The shift moves from peaking toward hypertrophy, density, and positional strength development. Bookended by re-testing on conditioning benchmarks to measure 10 weeks of work.

Block Structure:

Baseline (Week 1): test week. Front Squat, Strict Press, DT, PRVN Engine.
Block 1 (Weeks 2-5): build, foundation, varied progression.
Block 2 (Weeks 6-9): intensify, density, Wax On Wax Off retest from 2025.
Retest (Week 10): DT and PRVN Engine retest.

Strength Framework: we move away from contrast loading toward flat-load volume work. 5x5 Front Squat (Every 4:00) and 3x10 Strict Press (Every 3:00), same load across all sets, building consistency and positional endurance over the cycle.

Olympic Lifting: the progression from Medusa continues, with the focus moving from hang positions to full lifts from the floor. Block 1 uses 3-4 lift complexes; Block 2 reduces to 2-lift complexes with heavier loading; Weeks 9-10 transition to singles.

Gymnastics: used as a hypertrophy and interference tool. Strict gymnastics blended with DB, KB, band, and medball work in circuits and supersets. One weekly high-skill session covers movements like handstand walks, ring muscle-ups, and bar muscle-ups.

Cycle Targets: 1RM Snatch (full lift), 1RM Clean & Jerk (full lift), plus the 5x5 Front Squat and 3x10 Strict Press progression.

Benchmarks:

PRVN Engine: 10:00 AMRAP of 500m Run plus Max Cal Row // Rest 5:00 // 10:00 AMRAP of 1500m Run plus Max Cal Echo Bike. Tested Week 1, retested Week 10.
DT: 5 Rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105). Tested Week 1, retested Week 10.
Wax On, Wax Off: 20-15-10-15-10-5 Front Squats and Pull-Ups (95/65). A retest from July 2025, scheduled for Week 6 or 7.

Hercules: Forged Through Labor, Defined by Power

August 10 - October 19 // 8 training weeks plus test week and transition

Theme: Build raw strength, barbell proficiency, and bodyweight control. Two progressive 4-week blocks with deloads, followed by a full test week (October 6-12) and transition week (October 13-19).

Strength: foundational strength through moderate-to-heavy volume in the 3-5 rep range. Cycle targets: 3RM Back Squat, 3RM Deadlift, 3RM Bench Press.

Olympic Lifting: Power Cleans take center stage, culminating in a 1RM Power Clean. Olympic lifts appear in complexes, cycling, and power variations.

Gymnastics: strict pulling and pushing multiple times per week, plus a weekly skill session on muscle-ups, toes-to-bar, and handstand walks and holds.

Conditioning: two days of classic CrossFit (couplets, triplets, chippers, sprints), one weekly EMOM, and monostructural aerobic efforts.

Featured Workout, 9/11 Memorial:

Buy-In: 2001m Row // Then 9 Rounds of 11 T2B, 11 Power Cleans (110/70), 11 Wall Balls (20/14 to 10/9 ft) // Time Cap 35:00 (M) / 36:00 (F) // Goal 25:00-30:00.
Symbolism: 2001m row is the year of the attack, 9 rounds is September, 11 reps is the day of the attack, and the 110lb barbell represents the floors of the Twin Towers.

Test Week (October 6-12): 1RM Power Clean, 3RM Back Squat, 3RM Push Press, 3RM Deadlift, plus conditioning and skill benchmarks.

Ares: The War Phase

October 20 - December 21 // 8 weeks // Test Week December 15-21

Theme: A bridge cycle between Hercules (raw strength) and Artemis (Open Prep). The focus is on applying strength under fatigue, sharpening skills, and preparing for competition-style demands.

Block Structure: two 4-week blocks. Weeks 1-4 (October 20 - November 16) are foundational and building. Weeks 5-8 (November 17 - December 14) are sharpening and peaking.

Strength: moderate to heavy work in the 3-5 rep range, with touches in 8-10. Cycle targets: 5RM Front Squat, 5RM Bench Press.

Olympic Lifting: increased focus on classic lifts from the floor, with bi-weekly alternation between Snatch and Clean & Jerk emphasis. Lift under moderate fatigue. Test targets: 1RM Power Snatch, 1RM Split Jerk.

Gymnastics: a blend of strict strength from Hercules with skill and density progressions. Benchmark tests: 50 Burpee Box Jump Overs (24/20in) and 100 Toes-to-Bar for Time.

Conditioning: a weekly mix of one workout in the 7-10 minute range, one in the 10-14 minute range, and one 20+ minute piece. Plus weekly EMOMs and intervals for pacing.

Featured Workouts:

Week 1 (October 25): Compete for a Cure: Grace Meets Helen // 3 Rounds of 200m Run, 10 C&J (135/95), 200m Run, 21 American KBS (53/35), 12 Pull-Ups.
Week 4: Chad, 1,000 Box Step-Ups (Veterans Day tradition).
Week 7 (December 1-7): Open 22.2 (Deadlifts and Burpees).
Test Week: Open 25.3, 1RM Power Snatch, 1RM Split Jerk, 5RM Front Squat, 5RM Bench Press, plus gymnastics tests.

Transition Phase: December 22 - January 4. Then Artemis begins January 5.

The Year in One Frame

From January's pursuit through Memorial Day's tribute, into summer's hypertrophy and fall's strength build, ending with December's competition prep, the cycles thread together. Athletes don't train cycles in isolation; they live a year of programming where strict gymnastics in March pays off in May's Murph, where summer's 5x5 front squats show up in October's 3RM back squat test, and where every cycle's benchmark either feeds the next or returns later for a re-test. This is the long game.

PRVN AFFILIATE // COACH HANDBOOK

The PRVN Standard

The PRVN Standard represents our commitment to delivering an exceptional coaching experience for every athlete who walks through our doors. It defines the level of coaching, care, and progress that each individual can expect when they train with us.

This standard is set on the coaching floor through presence, communication, and intent, and it is reinforced daily through our actions, professionalism, attention to detail, and leadership. The PRVN Standard is not a guideline; it is a promise to elevate every athlete, uphold our values, and set the tone for what it means to be PRVN.

What Does It Mean to Be a Coach?

Class Management

The class must feel fluid from start to finish. Athletes should be able to follow each step within the class structure effortlessly, from warm-up to cooldown. A well-managed class creates trust, consistency, and confidence in the coach.

Development of the Athlete

Each athlete deserves frequent coaching touches and attention throughout their journey. Aim to help every athlete experience at least one "A-Ha!" moment per week, that breakthrough in movement, mindset, or confidence that keeps them growing.

Vibe and Attitude

The energy of the coach sets the tone for the room. Your belief in what you coach and who you coach is infectious. Bring presence, positivity, and conviction; when you lead with belief, athletes feel it.

Attention to Detail

Details define professionalism. Focus on the flow of the workout, the set-up of each class, and the technical precision of every movement. Attention to detail separates a good class from a world-class experience.

The Whiteboard Brief

Must be under 3 minutes in duration.
Start with a brief greeting, and be sure to acknowledge any new members or returning members after a hiatus.
Focus on the nuts and bolts of each workout: the stimulus, strength progression, time domain, movement patterns, and energy systems.
Briefly talk through levels and modifications for all pieces of the workout: Strength, Skill, and Conditioning.
Be clear and concise. Practice your method of speech, be on point, and limit filler words.

Strength & Skill Sessions: Progressions for Every Athlete

Build progressions that meet athletes where they are, from beginners learning the basics to advanced athletes chasing new personal bests. Effective progressions provide tools for improvement, help athletes see the long-term path of their fitness journey, and create moments of success: kicking up to the wall for the first time, achieving a first ring muscle-up, or hitting a new 1RM clean and jerk.

Bring Something New to Your Class More Often

Bring in a new progression. Don't go through the same song and dance each class with the same movement.
Engage each athlete with a nuanced style of coaching. Get athletes to think about the movement they are doing in a new way.
Have them understand the why behind challenging athletes and moving them toward advanced movements.
Break down barriers for new athletes who feel fear or intimidation around heavy lifts or high-skill movements. A clear, easy progression that moves seamlessly from the lowest level skill to the highest makes each session attainable and exciting for every athlete.

Metabolic Conditioning: Coach to the Stimulus

Goal Time Domain
Primary Objective and Secondary Objectives
RPE Guidelines
Movement Modifications for the Day

Breaking Down Workout Levels

Level 3

The standard template for the workout. The expectation is that this is the standard we are striving to accomplish, representing a high level of overall General Physical Preparedness.

Level 2

We look to scale the load or higher-level skill movement primarily. Secondarily, we scale volume.

Level 1

We generally scale the complexity of the high-skill movements, load, volume, or a mixture of all three, allowing our newest athletes to hit the intended stimulus.

Masters 55+

We generally reduce high-skill movement patterns, limit kipping movements, reduce load, and limit excessive hinging from the floor or movements that require large ranges of motion into hyperextension or flexion.

Competitor

Built for higher-level Quarterfinals athletes, Semifinals athletes, or aspiring Games-level Age Group athletes. This standard is meant for high-level competition.

Travel / Hotel

A workout variation for those spending time on the road looking to maintain fitness and stay on the gym programming for when they come back into town.

Workout Strategy: Taking Coaching Deeper

Why It Matters

It turns working out into training. It creates a nuanced style of coaching that speaks directly to each athlete, providing small nuggets and targets for everyone in the room. Faster results, stronger client and coach connection, reduced burnout, and better retention.

Know what the stimulus is, and develop a strategy that allows athletes to perform to the highest of their ability. Understand pacing strategies for machines, running, and different mixed-conditioning modalities based on the style of the workout and the flow into other movement patterns.

Develop key awareness around strengths and weaknesses in workouts to build strategies that allow for less overall rest time and more consistent mechanics and efficiency of movements.

Changing the Emphasis from Fastest Time to Tackling a Weakness

Are gymnastics a challenge? Tackle that as the target for the day. Hit bigger, more consistent sets, and reduce the effort on the barbell or machine component.
Are gymnastics a strength and barbell cycling a challenge? Reduce the effort on gymnastics with smaller, easier short sets, allowing greater effort and intention on the barbell component.

These are key examples of how to tackle a weakness in a workout and continue the development of each athlete. Develop an understanding around the key movement modifications that allow us to hit the goal time domain and stimulus of the day.

Progress Your Coaching Journey

Coaching is a lifelong learning process rooted in passion; passion for helping others, and for continually developing yourself as a leader. When you apply these tools and embrace the PRVN Affiliate coaching methodology, you will see your community strengthen and a renewed energy flow through your classes and your clients.

Remember, the goal is not perfection. The goal is to show up each day with intention, curiosity, and the right attitude. Over time, these practices become second nature, and you will naturally develop your own flow and authentic coaching style.

Coaching goes far beyond the X's and O's. It is about building belief in your athletes and modeling the behaviors you expect from them. As a coach, it is your responsibility to understand, trust, and deliver the programming in a way that excites, energizes, and makes sense to every athlete in the room. This is what builds community, keeps it thriving, and supports steady athlete growth and motivation.

In the PRVN Affiliate model, being a coach means embodying the spirit of your community and serving as a catalyst for positive change. It is leadership through action, and it is what makes all the difference.

Communities

Thank you for being a part of this amazing community and continuing to strive to be better and push your athletes forward. This handbook provides a clear reference guide for coaches to come back to over and over again, reinforcing what is needed and expected from the coach.

WEEK 11 // REFERENCE MATERIAL

Appendix

Reference Materials

Medusa Cycle Overview -- Athlete Facing
PRVN Affiliate Welcome Handbook
For any conversions on monostructural work, see the Machine / Mono Equivalent Chart

Community & Contact

If you would like to be added to the Affiliate Map, please fill out this form: PRVN Affiliate Map.

Please join our PRVN Affiliate Facebook Page to keep up to date on all the happenings and conversations that pertain to our PRVN Affiliate Program.

If you need anything or have any questions or concerns, don't hesitate to reach out to me at dwightupshaw@prvnfitness.com or DM me on Instagram @dwight.upshaw.

Mono Conversion Chart -- Quick Reference

Calories

Row→Ski = 90% // Row→BikeErg = 100% // Row/Bike→Echo = 80% // Row/Bike→Assault = 90% // Echo→Assault = 120%. Shuttle Run: 8 shuttles = 15/12 Cal C2 machines, 12/9 Cal Echo.

Male→Female Calorie Ratios

C2 Bikes = 80% // Echo = 72% // Assault = 75% // Assault Runner = 90%.

Distance

200m Run = 8 shuttle runs. Row/Bike→Ski = 90% meters. Echo/Assault→BikeErg = 110% meters. 200m Run equivalents: BikeErg ×2.5, Row ×1.25, Ski ×1.125, Echo Bike ×2.75, Assault Bike ×2.75. Female meters = 90% of male meters.