General Warm-Up
2 Sets, For Quality
200m Run
:30 Jump Rope (Running Singles, Singles, Double Unders)
10m A Skips
10m B-Skips
2x (10m/10m) Lateral Shuffle
Row Skill Work
2 Sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate
:30sec @ Goal Pace

“Brain Stew”
4 Rounds for Time
500m Row
50 Double Unders
800m Run
Score: Time
Time Cap: 35:00

Level 2:
4 Rounds for Time
400m Row
40 Double Unders
600m Run
Score: Time

Level 1:
4 Rounds for Time
300m Row
75 Single Unders
500m Run
Score: Time

Masters 55+:
4 Rounds for Time
400m Row
40 Double Unders
600m Run
Score: Time

Goal: 24:00–28:00 total time, aiming for consistent splits per round. Split per round @ 6-7 minutes / round

Stimulus: Aerobic stamina and cyclical efficiency with interference from skill work under fatigue.
RPE: 7.5–8.5/10

Primary Objective: Consistent Pacing Round to Round
Secondary Objective: Complete in under 28 minutes

Workout Strategy:
“Brain Stew” is a longer aerobic grind designed to build sustainable pacing and stamina across multiple modalities. Athletes should row at ~80% effort, finishing in 1:45–2:10 to leave room for controlled double unders. The jump rope is the key transition point—athletes who can remain calm and unbroken here will save significant time. The 800m run should be a steady push—ideally around 5-10k pace—without spiking too high early. Athletes should aim to keep the first round conservative, then push gradually into negative splits in the final two rounds. This workout rewards rhythm and mental discipline—staying smooth on rope and breathing through the run.

Movement Modifications (If Needed):

• Row: Reduce to 400m–300m for time management, or substitute with Ski Erg (500m) or Bike Erg (1000m) if equipment is limited.
• Double Unders: Scale to 40 or 30 reps, or substitute 75 single unders / 30 lateral hops if jump rope skill or impact is limiting.
• Run: Reduce distance to 600m–500m as needed, or sub 1800/1700m Bike Erg / 850/800m Ski Erg / 900/850m Row for joint limitations or weather concerns.

General Warm-Up
3 Sets: For Quality
1:00 Cardio Choice
8 Medball Deadlifts + 8 Medball Front Squats
10 Medball Straight Leg Sit-Ups
10 Deep Squat Thoracic Rotations
Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-60%
3 Back Squats @ 60-65%
Then Load to Working Weights on the Bar

Strength Back Squat
Take 15:00 minutes
Establish a 3RM Back Squat
You can go over a little bit but ready for the workout.
**not everyone wants to max out so here are some options
Movement Adjustments (If Needed)

• Box Squat: For Knee Pain or Instability
• Split Squat: For Back Pain or SI Joint Dysfunction
• 5×5 Back Squats @ moderate loads for athletes coming back to the gym

Workout Primer after Back Squat
8 Bar Kip Swings
4 Strict Knee Raises
8 Wall Balls
4 Kipping Knees to Chest
4-6 Kipping Toes to Target, building towards bar or ideal height for the workout

“Basket Case”
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Toes to Bar
***if you have doesnt this volume of toes to bar lately scale this to 6 or 7
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Score: Total Reps
Level 2:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Alternating Toes to Bar Or less toes to bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Score: Reps
Level 1:
10:00 AMRAP
Max Wall Balls

EMOM, Starting @ 0:00
Complete 10 Kipping Knee Raises or sit ups
Wall Ball: 14/10lb, 6/4kg

Goal: 100–125+ Wall Balls by the end of 10 minutes.

Stimulus: Muscular endurance and midline fatigue management with interference.
RPE: 8.5/10

Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.
Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.

Workout Strategy:
“Basket Case” is a stamina-based workout where efficiency in transitions and consistency in gymnastics execution will determine wall ball volume. The EMOM structure forces athletes to break rhythm every minute—so plan to get right back on the ball after completing toes to bar. Break wall balls strategically (e.g., sets of 10-15) rather than pushing to failure and wasting transition time. Toes to bar should be smooth and unbroken for as long as possible—fatigue here will dictate how much wall ball work can be accumulated. Maintain breathing control during wall balls and use the kip rhythm of toes to bar as “active recovery” for the legs.

Movement Modifications (If Needed):

Toes to Bar: Scale to alternating toes to bar, knee raises, or V-ups for developing athletes. If grip is the limiter, switch to tuck-ups or anchored sit-ups.
-Adjust volume also as a good adjustment to allow for 10+ Wall Balls to be completed within the time frame.

Wall Balls: Reduce load, lower target, or sub with goblet squats for athletes managing shoulder mobility or load tolerance.

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.

Workout 1
14 Minutes
Team of 2-
10 Sandbag Cleans (150/100#)
PARTNER 1- 100-ft Farmer Carry (2×70/50# DBs or KBs)
24 Toes-to-Bar split how you want
PARTNER 2 100 Ft farmer carry
20 Burpees over your sandbag split how you want

Workout 2
14 Minutes
One Partner COMPLETES A FULL ROUND
*at the end of the round BOTH PARTNERS do 12 synchro DB snatches
Partner 1 completes
12 Wall Balls (20/14# to 10/9’)
5 bar muscle ups or 5 burpee pull ups
5 Devil’s Press (2×50/35# DBs)
THEN BOTH PARTNERS DO
12 Synchro DB snatches
THen partner 2 completes a round.

Workout 3
10 minute amrap
30 Calorie Echo Bike
25 power cleans 185/125
20 Front Squats (185/125# from the ground)
15 Synchro Burpee over your bar
ADD WEIGHT TO YOUR BAR
10 Power Cleans 225/175
Max bike cals in the remaining time ***IF YOU HAVE ANY TIME

8am
35 Minutes Armap split how you want
3 Sandbag carries, front of building, 1 carry is out and back about 200 feet
40 Cal ski
40 Cal bike
12 Sled pushes
\
2 Sets
1:00 Row or Ski
10 Deep Lunge Mountain Climbers
10 Hollow Rocks + 10 Alternating V-Ups
20 Glute Bridges
5 No Jump Burpees

9am
Conditioning:
800m Run
60 Wall Balls
600m Ski Erg

600m Run
60 burpee box step ups
600m Row

400m Run
60 Single Dumbbell Step-Overs
600m Ski Erg