General Prep:
2 Sets: For Quality
300/250m Row / 200m Run
5 Inchworm Push-Ups
5/5 World’s Greatest Stretch
15 Air Squats

Primer @ 80-85% of workout Pace
300/250m Row
10 Burpees
200m Run

*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don’t like primers, however these are essential for continued improvement and hitting this workout appropriately

“Grand Theft Auto”

3 Rounds For Time
500m Row
21 Burpees
400m Run

Level 2:
As prescribed

Level 1:
3 Rounds For Time
400m Row
15 Burpees
300m Run

Masters 55+:
3 Rounds For Time
500m Row
15 Burpees
400m Run

Goal: 13-17min
Time Cap: 20 min
Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes
Secondary Objective: Keep transition times to 10 seconds or less between movements
Stimulus: V02 Max / Aerobic Capacity
RPE: 9/10
Workout Strategy:
We should be looking to hold a strong pace on the Rower at around our 5k pace, which would allow us to get right off and into the 21 burpees. Remember, quick transitions matter more than pace on the machine. We should focus on hitting the ground fast and pulling the hips up first on the Burpees. Tackle these with speed and intent as a lot of time can be lost here on the Burpees. We should then be able to get right into a run to finish each set with the focus on maintaining consistent paces across again at around that 5k pace. By targeting a pace that is more steady and not near max capacity we can keep consistent pacing and transitions between movements.
First Programmed on Main Site April 11th, 2009
Has been a repeat throughout the years
(Re-Test from PRVN Affiliate 6-3-2023)
Movement Modifications:
500m Row: Adjust to a 500m Ski or 1000m Bike Erg as primary substitutions for the Rower. Other adjustments would be to move to a 30/22 Calorie Echo Bike or 35/25 Calorie Assault Bike.
21 Burpees: Reduce the volume to 15 burpees and / or move to elevated burpees as the primary scaling for the day.
400m Run: Adjust the run to 300m or we could move to 1000m Bike Erg, 30/22 Echo Bike, or 35/25 Assault Bike.

7:00 AMRAP
2-4-6-8…
V-Ups
Russian Twists (over and back = 1 Rep)
Hollow Rocks
Hollow Hold (Seconds)
Mobility

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