Mondays workout is below the weekly preview. PRVN named the workouts after Green Day songs this week.
Monday – October 6th
Weightlifting: Build to 1RM Power Clean
Conditioning: “American Idiot” – Interval EMOM w/ bike, barbell cycling, and swings
Tuesday – October 7th
Strength: Build to 3RM Back Squat
Conditioning: “Basket Case” – Wall Ball density with Toes-to-Bar limiter
Wednesday – October 8th
Conditioning: “Brain Stew” – Monostructural aerobic test with row, DU, and run
Thursday – October 9th
Benchmark Testing: Push Press 3RM → Max Strict Pull-Ups → 50 Burpees to Plate
Friday – October 10th
Strength: Build to 3RM Deadlift
Conditioning: “Give Me Novacaine” – Deadlift + box jump ladder-style chipper
Mobility, Body Heat, and Activation
2:00 ski or bike
:30 Alternating Overhead Tricep / Lat Stretch
:30 Childs Pose
:20 Extended Plank Reverse Bridge
8/8 Quadruped Thoracic Rotations
General Prep
2 Sets: For Quality
12/9 Calorie Echo
9 Kettlebell Swings (Set 1: Russian, Set 2: American)
6 Inchworm Push-Ups
4 High Hang Power Clean Empty barbell
4 Hang Power Clean empty barbell
4 Low Hang Power Clean empty barbell
3-4 Sets: with light to moderate loads
Clean Lift Off
Clean Pull
Power Clean
Strength Power Clean 1RM
Every 90 seconds x 10 Sets
1 Power Clean
*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day
**we will extend the time a little bit. when you start to get to your heavy weights you don’t have to go off the 90 second timer. go at your own pace but we wont spend the entire hour doing this. a few lifts after the buzzer is fine. just make sure you are ready to go for the workout.
Workout
“American Idiot”
Every 3:00 x 5 Sets
15/11 Echo Bike or 16/13 Calorie Bike Erg
5 Power Cleans
15 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
Time Cap: 2:40 / Set
Level 2:
Every 3:00 x 5 Sets
12/9 Echo Bike
5 Power Cleans
12 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
Level 1:
Every 3:00 x 5 Sets
10/7 Echo Bike
10 Hang Power Cleans
12 Russian Kettlebell Swings
Power Cleans: Light to moderate loads
Kettlebell Swings: 35/18lb, 16/8kg
Score: Sum Total Time
Masters 55+:
Every 3:00 x 5 Sets
12/9 Echo Bike
5 Power Cleans
12 Russian Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
Goal: Complete each set in ~2:00-2:15, leaving ~:45-1:00 of rest before the next interval.
Stimulus: Posterior chain power with cyclical fatigue under moderate-to-heavy barbell loading. This piece is built to develop repeatable intensity and stamina across intervals. Think Battery Work
RPE: 8–9/10
Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.
Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs
Workout Strategy:
This is an aggressive interval piece where barbell and kettlebell efficiency matter most. Push the Echo Bike hard but sustainable—aim for a pace that gets you off in ~:45-50. We will cap athletes here at the 1:00 mark as it is necessary to get off the bike in under 1:00 in order to tackle the Power Cleans and Kettlebell Swings efficiently. Power cleans at 75% should be done as quick and consistent singles. American swings should be unbroken—focus on breathing at the top and keeping a crisp hinge. Rest the remainder of the interval but stay moving (walk, shake arms out). Consistency is key—treat every round like a repeatable sprint.
Movement Modifications (If Needed):
Kettlebell Swings: Use Russian swings for athletes with overhead restrictions or shoulder limitations. Lighter bells can be subbed if maintaining unbroken sets is not possible.
Bike: Reduce to 12/9 calories or substitute with 200m run or Ski/Row for equipment availability.
Power Cleans: Lower load to ~60–65% of 1RM for athletes building barbell stamina. Dumbbell power cleans (2 x 50/35lb) at 10 reps can be used for shoulder or mobility limitations.