Tuesdays workout is below after the weekly preview. If you’re wondering how PRVN names these workouts they go with a theme for the week. This weeks theme is Prince

Tuesday – “Raspberry Beret” + Core Focus
Long aerobic test with midline interference
TTB volume and DB step-overs add midline/grip fatigue

Wednesday – Back Squat + “Kiss” AMRAP
Squat strength progression into barbell skill density
Wall walks increase each round – midline control under fatigue

Thursday – Push Press + Deadlift EMOM + “Little Red Corvette”
Heavy lifting + sprint-style intervals
Barbell + Echo intervals test repeatable effort

Friday – “When Doves Cry” + Gymnastics Accessories
Functional mixed modal stamina with muscle-up skill density.
Carries, burpees, and rowing interfere with grip/pull for muscle-ups


Mobility + Activation
400m Run
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:30/:30 Band-Assisted Lat Stretch

General + Specific Prep
8 Bar Kip Swings
8 Strict Knee Raises
8 V-Ups
16 Box Step-Overs (Unweighted)

2 Sets
:20 Wall Lean March
4 Kipping Knees to Chest
4 Alternating Toes to Target / Bar
4 Toes to Target / Toes to Bar / Alternating Toes to Bar
8 Single Dumbbell Box Step-Overs (Building to Working Loads)

“Raspberry Beret”
For Time:
4 Rounds
800m Run
20 Toes to Bar
20 Single Dumbbell Step-Overs
Dumbbell: 50/35lb, (22.5/15kg)
Box Height: 24/20in

Level 2:
800m Run
20 Alternating Toes to Bar
20 Single Dumbbell Step-Overs

Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Level 1:
600m Run
20 Kipping Knee Raises
20 Single Dumbbell Step-Overs
Dumbbell: 25/15lb, 12/7kg
Box Height: 24/20in

Masters 55+:
800m Run
20 Alternating Toes to Bar
20 Single Dumbbell Step-Overs
Dumbbell: 30/20lb, 14/9kg
Box Height: 24/20in

Score: Time

Time Cap: 32:00
Goal Time: 22:00-28:00

Stimulus: Long aerobic conditioning / sustained pacing
RPE: 7–8/10

Primary Objective: Maintain consistent splits across rounds
Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

Workout Strategy:
Look to build a pacing strategy out as if you were tackling 5 rounds of this workout rather than 4. This will ideally keep things in check early on in the workout with the main priority as consistency throughout. The 80 Toes to Bar with the 80 Dumbbell Step-Overs will create mixed interference on grip and midline while also limiting the ability to hold the run pace as well. Look to manage the runs early in this workout with the goal pacing being at 5k + 7-10 sec/k. This means dialing back the pacing a bit to allow for that consistency round to round.

Movement Modifications

• Run: Reduce the distance first, then next look to adjust to a bike erg of 2000/1800m or a 60/44 Calorie Echo Bike as quality alternatives to keep an equivilent time frame.
• Toes to Bar: Adjust to Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, Hanging Knee Raises, or even V-Ups or GHD Sit-Ups for those that can’t hang from the pull-up bar.
• Single Dumbbell Step-Overs: Lower dumbbell weight, reduce box height, or adjust to unweighted step-overs if necessary.

Workout Name:
Named after Prince’s hit song “Raspberry Beret,” this workout channels the rhythm, flow, and creativity of his music. Approach the effort with that same energy—smooth, consistent, and unrelenting from start to finish.