Weekly Preview. Monday workout below
Monday: Leg Stamina EMOM
20:00 EMOM: Row + American Kettlebell Swings + Echo Bike + Front Rack Step-Ups + Rest
Tuesday: Weightlifting + #TEAMPRVN Tuesday Workout
Front Squat + Split Jerk Complex 
# TEAMPRVNTUESDAY : 13:00 AMRAP : Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar

Wednesday: Classic CrossFit Triplet / Gymnastics Skills
Ring Muscle-Up Progressions
18:00 AMRAP : Ring Muscle-Ups + Power Cleans + Bar Facing Burpees

Thursday: Upper Body Pressing Emphasis
Bench Press 8-8-6-6-Max
Strength Focused EMOM: Wall Walk/WFHSPU + Chest Supported Dual Dumbbell Rows + Hollow Hold + Single Arm OH Carry

Friday: Absolute Leg Strength + Leg Stamina Conditioning
Back Squat: Heavy 3 Reps
For Time: Run + OHS + Run + Front Squat + Run + Back Squat

MONDAY MONDAY MONDAY
Mobility Prep + Body Heat (4-6 minutes)
1:00 Row
1:00 Echo
:30/:30 seconds Worlds Greatest Stretch
:30/:30 second Active Pigeon Stretch

General + Specific Movement Prep (4-6 minutes)

30 second Machine (Row or Bike)
10 Kettlebell Deadlifts (Warm-Up Loads)
10 Alternating Box Step-Ups
30 second Machine (Row or Bike)
10 Cossack Squats
10 Alternating Dead-Bugs
10 Alternating Bird Dogs
—
Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)
—
30 second Machine (Row or Bike)
10 Russian Kettlebell Swings (Working Loads)
10 Single Kettlebell Suitcase Steps
30 second Machine (Row or Bike)
10 American Kettlebell Swings
5/5 Front Rack Step-Ups

Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)

:20 second Row
:20 American Kettlebell Swings
:20 second Bike
:20 second Single Kettlebell Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

workout
20:00 EMOM
minute 1: Calorie Row
minute 2: American Kettlebell Swings
minute 3: Calorie Echo Bike
minute 4: Single Kettlebell Front Rack Step-Ups
minute 5: Rest
Kettlebell 53/35lb, 24/16kg
Box Height 24/20in

Level 2:
20:00 EMOM
minute 1: Calorie Row
minute 2: American Kettlebell Swings
minute 3: Calorie Echo Bike
minute 4: Single Kettlebell Front Rack Step-Ups
minute 5: Rest
Kettlebell 44/26lb, 20/12kg
Box Height 24/20in

Level 1:
20:00 EMOM
minute 1: Calorie Row
minute 2: Russian Kettlebell Swings
minute 3: Calorie Echo Bike
minute 4: Alternating Step-Ups
minute 5: Rest
Kettlebell 35/26lb, 16/12kg
Box Height 24/20in

Row : Male (14-20 Cals) / Female (10-16 Cals)
AKBS: 15-25 Reps
Echo : Male (12-18 Cals) / Female (10-14 Cals)
FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.
Stimulus: Mixed-Modal Aerobic Power
Repeated efforts focusing on steady, sustainable output
Short rest period to aid in partial recovery
RPE: 8/10
Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.
Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.
Workout Strategy:
Minute 1 – Calorie Row
Aim for a moderate-hard effort that leaves you with at least 10 seconds to transition.
Drive powerfully, focusing on legs, body, then arms to finish.
Keep the stroke rate controlled to avoid spiking your heart rate too early.
Minute 2 – American Kettlebell Swings
Initiate from the hips; engage glutes and core to drive the bell overhead.
Control the descent—keep the kettlebell path close to your body.
Minute 3 – Calorie Echo Bike
Similar to the row, maintain a strong but sustainable effort.
Use a steady cadence and effort
Minute 4 – Single Kettlebell Front Rack Step-Ups
Hold the kettlebell in one front rack (switch sides whenever you need a break.
Keep elbows up and core braced to avoid leaning forward.
Drive through the heel on the box/step to engage glutes and hamstrings.
Maintain balanced steps and stability on each rep.
Minute 5 – Rest
Walk around or stay lightly active to keep blood flowing.
Slow your breathing with long inhales and relaxed exhales to lower heart rate before the next cycle.
Remember to adjust the volume or intensity if you find yourself unable to finish each minute with a brief window to recover (around 5-10 seconds). The aim is to maintain quality movement and consistent output rather than maxing out. Good luck, and stay focused!


Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
4 Sets: For Quality
:20/:20 Single Arm Ring Plank
:30/:30 Tall Kneeling Paloff Press
:40 second Sandbag Bear Hug Hold