Mobility Prep and Activation
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Movement Prep
2 Sets: For Quality
:30 Jump Rope
6/6 Dumbbell Hang Snatch
6/6 Dumbbell Windmills
3 Hang Muscle Snatch
3 Overhead Squats w/1-2 sec Pause in the Hold
Snatch Primer
3 Position Power Snatch
3 Overhead Squats
3 Snatch Balance
2 Low Hang Power Snatch
2 Hang Squat Snatch
2 Overhead Squat

Add Loads:
2-3 Sets: Building
Power Snatch
Hang Squat Snatch
Overhead Squat

strength
Snatch Complex
Every 90 seconds x 8 Sets
Power Snatch + Hang Squat Snatch + Overhead Squat
Start @ 60% of 1RM Snatch and increase loads to heavy for the day

Movement Adjustments (If Needed)

• Power Snatch + Overhead Lunge for those working on mobility
• Mobility Concerns: Power Clean + Hang Clean + Front Squat

Level 1: 3 Hang Power + 1 Overhead Squat @ light loads

“Snatch Burn”

For Reps
5 Sets:
2:00 AMRAP
50 Double Unders
10 Hang Squat Snatch
Max Devil’s Press
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
For Reps
5 Sets:
2:00 AMRAP
35 Double Unders
8 Hang Power Snatch
8 Overhead Squats
Max Devil’s Press
Rest 1:00 b/t sets
Barbell: 75/55lb, 34/25kg
Dumbbells: 35/25lb, 15/12kg

Level 1:
For Reps
5 Sets:
2:00 AMRAP
70 Single Unders
12 Hang Power Snatch
Max Single Arm Devil’s Press
Rest 1:00 b/t sets
Barbell: 45/35lb, 20/15kg
Dumbbells: 30/20lb, 14/9kg

Masters 55+:
For Reps
5 Sets:
2:00 AMRAP
70 Single Unders
12 Hang Power Snatch
Max Single Arm Devil’s Press
Rest 1:00 b/t sets
Barbell: 45/35lb, 20/15kg
Dumbbells: 30/20lb, 14/9kg

Score: Total Devil’s Press Reps Across All 5 Sets
Goal: 25+ Reps (5+/set)

Stimulus: Posterior Chain / Barbell Cycling and Overhead Mobility / Stability
RPE: 8–9/10

Primary Objective: Unbroken Double Unders + Hang Squat Snatch
Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set

Strategy:
“Snatch Burn” is a repeatable power-stamina interval designed to build precision under pressure. Double unders are the tone-setter—aim for unbroken or one quick break … max. Hang squat snatches should be smooth and technically sharp; avoid chasing speed at the cost of depth or catch position. The real work happens in the Devil’s Press—attack with steady sets, keeping reps clean and hip-driven. Use the 1:00 rest to shake out shoulders and reset your breathing. Consistency across sets matters more than an early sprint that fades. Note that this workout will build in the shoulders so be conservative in order to maintain clean, quality reps on the hang squat snatch.

Movement Adjustments (If Needed)

Devil’s Press: Lower DB weight or sub with burpee DB snatches for athletes building strength or overhead stability.

Double Unders: Scale to 35 reps, single unders (70), or line hops if jump rope skill or impact is a concern.

Hang Squat Snatch: Substitute with hang power snatch + overhead squat if mobility limits the full squat. Dumbbell hang squat snatches can also work for shoulder or barbell-access issues.

General Prep:
2 Sets: For Quality
200m Run or 15/11 Calorie Echo Bike
:15 Dead-Hang + 15 Active Hang
8-10 Bar Kip Swings
8-10 Ring Rows or 6/6 Single Arm Ring Rows
10 Alternating V-Ups
Specific Prep:
Adjust GHD’s and Go Over Specifics (Modifications)

Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.

Skills,
Pulls ups and or bar muscle ups. If you are working on strict pull ups we will give you reps and sets to do
Skill Progressions : Bar Muscle-Ups
Box Bar Muscle-Up
Banded Bar Muscle-Ups

“Bar Chase”
Every 6:00 x 6 Sets
15 GHD Sit-Ups
200m Run
15/11 Calorie Echo Bike
200m Run
5 Bar Muscle-Ups

Level 2:
Every 6:00 x 6 Sets
15 GHD Sit-Ups
200m Run
15/11 Calorie Echo Bike
200m Run
5 Burpee Chest to Bar Pull-Ups

Level 1:
Every 6:00 x 6 Sets
15 Abmat Sit-Ups
150m Run
12/9 Calorie Echo Bike
150m Run
5 Burpee Jumping Pull-Ups

Masters 55+:
Every 6:00 x 6 Sets
15 V-Ups
200m Run
12/9 Calorie Echo Bike
200m Run
5 Burpee Pull-Ups

Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval
Score: Slowest Set

Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue
RPE: 8/10

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD’s and Bar Muscle-Ups Unbroken

Strategy:
“Bar Chase” is a high-skill aerobic piece that layers core, monostructural work, and gymnastics. Treat the first run and GHD as a fast but composed start. On the Echo Bike, push at 85–90% effort—quick but not all-out—so you have legs left for the second run. The bar muscle-ups are where form will break down under fatigue. Plan efficient sets from the start (singles or small touch-and-go clusters), ensuring no failed reps. Each interval should feel like a repeatable sprint with enough recovery to reset grip and heart rate before the next set. A note that we are moving to Burpee Pull-Ups today as the adjustment for the Bar Muscle-Ups which will generally mean a more intensive aerobic output than as much high skill work.

Movement Adjustments (If Needed)

Bar Muscle-Ups: Modify to burpee chest-to-bar pull-ups, burpee pull-ups, banded muscle-ups, or burpee jumping pull-ups.

GHD Sit-Ups: Adjust to short range of motion GHD Sit-Ups or substitute with V-Ups, Weighted Abmat Sit-Ups, or just traditional sit-ups

Run: Reduce to 150m if athletes struggle to meet the time goal, or swap for a 12/9 Calorie Ski or Row if weather or if running injury is a concern.

Echo Bike: Lower to 12/9 calories if needed to stay under 1:00

General Warm-Up
8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World’s Greatest Stretch
Round 3: :60 Thoracic Squat Rotations

Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-65%
3 Back Squats @ 65-70%

Then Load to Working Weights on the Bar

Strength
Back Squat
Every 2:30 x 6
6 Reps at 65%
5 at 70%
4 at 75%
3 At 80%
8 at 60%

• Box Squat: For Knee Pain While Keeping Loading
• Split Squat: Adjust for disc issues, or lower back discomfort
• Barbell Hit thrust: Works Glute and Hamstrings while taking strain off knees and back

Workout Primer after Back Squat
Adjust to working loads for Back Rack Reverse Lunges
4 Back Rack Lunges
100ft (30m) Farmers Carry
6/4 Calorie Row
6-8 Wall Balls

“Load and Launch”
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 135/95lb, 61/43kg
Farmers Carry: KB’s 2x (53/35lb, 24/16kg), or DB’s 2 x (50/35lb, 22.5/15kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 95/65lb, 43/30kg
Farmers Carry: KB’s 2x (35/25lb, 16/12kg), or DB’s 2 x (35/25lb, 15/12kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 10/8 Calorie Row
minute 4: 12 Wall Balls
Barbell: 45/35lb, 20/15kg
Farmers Carry: KB’s 2x (25/15lb, 12/7kg), or DB’s 2 x (25/15lb, 12/7kg)
Wall Ball: 14/10lb, 6/4kg, 10/9ft

Masters 55+:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 75/55lb, 34/25kg
Farmers Carry: KB’s 2x (35/25lb, 16/12kg), or DB’s 2 x (35/25lb, 15/12kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Score: Completion of prescribed work each minute
Goal: Keep all stations under 45 seconds

Stimulus: Leg Stamina / Midline Endurance
RPE: 7–8/10

Primary Objective: Hold consistent output and quality positions across all 12 minutes.
Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.

Strategy:
“Load and Launch” is a hybrid stamina session combining loaded bracing, aerobic work, and unilateral strength. The back rack reverse lunges demand posture and balance—brace well on each rep and keep a steady cadence. Farmers’ carries should be quick and deliberate, the goal here should be to keep a steady pace with 50ft (15m) segments or 100ft (30m) and one turnaround. On the row, avoid sprinting—focus on a strong, rhythmic stroke that finishes in under 45 seconds. On the Wall Balls aim for unbroken sets to allow for a quick 15 second transition back to the barbell for reverse lunges. A note that the combo of unbroken Wall Balls right into lunges will pack a punch.

Movement Adjustments (If Needed)

Wall Balls: Lighter medball, or goblet squats for athletes with overhead restrictions.

Back Rack Lunges: Scale to front rack, dumbbell farmers hold, or goblet lunges if the barbell positioning is problematic.

Farmers Carry: Lessen load or distance will be the primary scales for the day

Row: Adjust calories down slightly if unable to complete in 45s; Ski or Bike Erg can sub if no rower. *A note that if you have the ability Ski Ergs would be a fun alternative today to take strain off the legs and get some use of a ski erg in here.

General Warm-Up:

2:00 Cardio Choice

12 Alternating Box Step-Ups
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

2 Sets: For Quality
8 Bradform Press with Lockout
6 Inchworm Push-Ups
4 No Jump Burpees
4 Box Jumps (Step-Down)
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-65%
3 Push Press @ 65-70%
Then Load to Working Weights on the Bar

Push Press
Every 1:30 x 6 sets
3 Reps @ 75%

Movement Adjustments (If Needed)

• Strict Press: Lowers loading, while still developing strength
• Dumbbell Push Press: Adjustment for range of motion
• Incline Dumbbell Bench Press: Adjustment for range of motion.

Workout Primer after Push Press
Adjust to working loads for Shoulder to Overhead

1 Wall Walks
2 Burpee Box Jumps @ Warm-Up Height
3 Shoulder to Overhead @ Working Loads
2 Wall Walks
4 Burpee Box Jumps @ Working Height
2 Shoulder to Overhead @ Working Loads

“Push the Line”
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 30/24in
Barbell: 155/105lb, 70/48kg

Level 2:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 115/75lb, 52/34kg

Level 1:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Step-Up
6 Shoulder to Overhead
Wall Walk: 30in
Box Height: 24/20in
Barbell: 75/55lb, 34/25kg

Masters 55+:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 95/65lb, 43/30kg

Goal: 5-7 Rounds (90s / round)
Score: Rounds + Reps

Stimulus: Upper-Body Stamina / Explosive Power
RPE: 8–9/10

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.
Secondary Objective: Keep movements unbroken and steady, managing positions.

Strategy:
“Push the Line” is a short, powerful workout that blends pressing strength, power, speed and coordination. Open at a smooth pace, then build urgency as you enter the final 3 minutes. Wall walks should remain controlled—set a steady cadence and avoid collapsing at the bottom. Burpee box jumps are the separator: look to hit a good consistent pace here and find yourself close to the box with efficiency and speed here as you keep moving through this short AMRAP. Shoulder to Overhead reps should be unbroken—ideally using Push Jerk as the primary movement pattern. Grip the bar with intent, brace, and drive. Every transition matters in this short window, so keep equipment close and minimize downtime.

Movement Adjustments (If Needed)

Shoulder-to-Overhead: Ensure loading is ~60–65% of Push Jerk 1RM. Adjust to Dumbbell Push Press if needed

Wall Walks: Scale to partial wall walks, box walks, or inchworm push-ups for athletes not able to go inverted.

Burpee Box Jumps: Substitute a lower height on the box as the primary scale, then move to burpee box step-ups as next.

Weekly preview. PRVN is calling this a deload week before our 3 rep max tests next week, but these deload weeks are usually very challenging.

Monday
Focus: Posterior chain strength and strict pulling capacity
Strength: Deadlift 4×5 @ ~70% on a 2:30 clock—build solid mechanics and bracing.
Conditioning: 3×3:00 AMRAP of :30 Toes-to-Bar, 30/22 Echo cals, max strict pull-ups; 2:00 rest. Prioritize smooth transitions and hold strict pulling quality under fatigue.

Tuesday – Sept 30
Focus: Overhead strength + gymnastics blend
Strength: Push Press 6×3 @ 75%.
Conditioning: 8:00 AMRAP of wall walks, burpee box jumps, shoulder-to-overhead (155/105). Keep shoulders organized and pace box jumps for unbroken barbell reps.

Wednesday – Oct 1
Focus: Lower-body strength into mixed EMOM stamina
Strength: Back Squat 6×2 @ 80%.
Strength-Conditioning: 12:00 EMOM cycling through reverse lunges, farmers carry, row, and wall balls. Emphasize posture and bracing during carries and squats.

Thursday – Oct 2
Focus: Midline density & bar muscle-up skill under fatigue
Conditioning: Every 6:00 ×6 sets: GHD sit-ups, 200m run, Echo, run, 5 bar muscle-ups. Goal ~4:00 per round; teach smooth transitions between stations.

Friday – Oct 3
Focus: Snatch technical work + DB stamina
Weightlifting: Every 1:30 ×8 – Power Snatch → Hang Squat Snatch → OHS. Start @60%, build with perfect positions.
Conditioning: 5×2:00 AMRAP (DU → hang squat snatch → max Devil’s Press). 1:00 rest. Prioritize unbroken snatches and steady DP output.

General Warm-Up:
2-3 Sets:
1:30 Bike (:45 Easy, :30 Moderate, :15 Hard)
8/8 Single Leg Barbell Romanian Deadlifts
:10/:10 Single Leg RDL Iso Hold
10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest
10 Alternating Scorpions
8 Hollow Ups
8 Arch Ups
10 Alternating V-Ups
Specific Warm-Up:
8 Deadlifts @ 40-50%
5 Deadlifts @ 50-55%
3 Deadlifts @ 55-65%
3 Deadlifts @ 65-70%
Then Load to Working Weights on the Bar

Strength Deadlift
Every 2:30 x 4 Sets
5 Deadlifts @ 70%

Movement Adjustments (If Needed)

• Hex Bar Deadlift: More upright torso, change of torso angle
• Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
• Block Deadlift: Adjusting to shorter range of motion
• Barbell Hip Thrust: Hits glutes and hamstrings with no lower back

Workout Primer after Deadlifts
8 Bar Kip Swings
4 Kipping Knees to Chest
8 Ring Rows
4 Kipping Toes to Target Building Height
4 Jumping Pull-Ups (Controlled Eccentric) *Activation
3-4 Toes to Bar
8/6 Calorie Bike
3-4 Strict Pull-Ups

“Gravity’s Grip”
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
30/22 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Score = Toes to Bar + Max Strict Pull-Ups

Level 2:
3 Sets
3:00 AMRAP
:30 Max Alt Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets

Level 1:
3 Sets
3:00 AMRAP
:30 Max Kipping Knee Raises
20/14 Calorie Echo
-Max Banded Strict Pull-Ups
Rest 2:00 b/t sets

Masters 55+:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets

Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups
Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)

Stimulus: Midline, Pulling Stamina, Aerobic Capacity
RPE: 8.5/10

Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.
Secondary Objective: Complete the Echo Bike in under 1:45 to allow sufficient time for strict pull-up work.

Strategy:
“Gravity’s Grip” is a test of gymnastic capacity and grip stamina under compounding fatigue. The opening :30 of toes to bar should be approached with a strong, but efficient cadence. Aim for clean, unbroken reps while staying relaxed in your kip. Transition quickly to the bike and push at 85–90% intensity; this is your heart-rate spike, so focus on breathing and pushing through the legs and arms and avoid over pulling the handles on the echo bike to save grip and lats for the strict pull-ups. Break pull-ups early to avoid failure here as muscular endurance and stamina here are the name of the game and fatigue will build up.

Movement Adjustments (If Needed)

• Toes to Bar: Modify to Alternating Toes to Bar, Toes to Target, Kipping Knee Raises, Hanging Strict Knees to Chest ,V-ups or abmat sit-ups depending on shoulder health.
• Echo Bike: Adjust calories to adjsuted levels or substitute with Row, Ski, or 400 Run if needed. If substituting Ergs for today. So Bike Erg, Row or Ski Adjust Calories to 34/26
• Strict Pull-Ups: Scale to banded strict pull-ups, jumping pull-ups with controlled eccentric, or ring rows