Mobility Prep and Activation
1:00 Bike
:30/:30 Active Pigeon Stretch
:30 Extended Plank Reverse Bridge
:30/:30 Single Leg Glute Bridge Hold

General Prep
2 Sets: For Quality
8/6 Calorie Echo Bike
8/8 Single Leg Romaning Deadlift
12 Alternating Single Arm Kettlebell Swings
6 Inchworm to Hollow
6 Pike Push-Ups

Specific Barbell Prep and Build
On Both Deadlifts and Push Press
5 Reps @ Light to moderate load
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Then put 70% on the Bar

15:00 EMOM
Minute 1: Push Press
Minute 2: Deadlift
Minute 3: Rest

Deadlift and Push Press
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%

“Little Red Corvette”
For Time
Every 3:00 x 3 Sets
20 Deadlifts
20/14 Calorie Echo Bike
Barbell 225/155lb, 102/70kg

Level 2:
Every 3:00 x 3 Sets
20 Deadlifts
18/13 Calorie Echo Bike
Barbell Loads: 185/125lb, 84/57kg

Level 1:
Every 3:00 x 3 Sets
15 Deadlifts
15/11 Calorie Echo Bike
Barbell Load: 50% of 1RM

Masters 55+
Every 3:00 x 3 Sets
15 Deadlifts
18/13 Calorie Echo Bike
Barbell Loads: 155/105lb, 70/48kg

Time Domain: 2:00-2:20 / Set
Time Cap: 2:30 / Set

Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance
RPE: 9/10

Primary Objective: Complete each set in under 2:15
Secondary Objective: Maintain consistent pacing across all three intervals

Workout Strategy
This workout is designed as a series of sprints with built-in rest. The deadlifts should be performed as touch-and-go or very fast quick singles—athletes should not need more than two sets to complete the 20 reps. Immediately transition to the bike with the goal of maintaining an aggressive, but sustainable RPM, finishing the calories in under 1:00–1:15. Each interval should feel like a near-maximal effort, with the 3:00 window forcing fast transitions and high output. Use the remaining rest to recover breathing and grip before attacking the next set at the same intensity.

A note for those athletes thinking about how best to tackle and scale this workout. We should look to adjust the loading on the barbell to maintain under 1:00 for the 20 Deadlifts and under 1:15 for the Bike. We would like to maintain volume on the Deadlifts with lighter loads and adjust volume on the Bike as the primary scaling for the day.

Movement Modifications
Deadlifts: Reduce load first; if needed, scale to 15 reps, or use Sumo Deadlifts, Hex Bar Deadlift, or Dual KB Deadlifts for adjustments to the range of motion.
Echo Bike: Look to adjust calories to 18/14 or 15/11 depending on the athletes ability. If we are looking for equivalent machine subs move to 22/17 Calorie Bike Erg, or Row or 20/15 Calorie Ski Erg.

Workout Name:
Named after Prince’s iconic song “Little Red Corvette,” this workout captures the spirit of speed, power, and intensity. Just like the song’s driving rhythm, each interval should feel fast and relentless, demanding athletes push to redline while holding control through the barbell and bike.

**Todays workout has overhead squats. you DO NOT have to do overhead squats. sub out with front squats if you want.

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch

General Prep:
2 Sets:
:30 Jump Rope
5 Tall Muscle Snatch
5 Overhead Squats
2x (1 Wall Walk + 10 sec Nose to Wall Handstand Hold)
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Then put 70% on the Bar for the first set

Back Squat
Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%

Primer Before Conditioning
2-3 Sets
Power Snatch + Overhead Squat
*Building to Working Loads

1 Wall Walk
4 Overhead Squats @ Working Loads
24 Double Unders

“Kiss”
12:00 AMRAP
2* Wall Walks
6 Overhead Squats
48 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 135/95lb, (61/43kg)
Wall Walk: 10in from wall

Level 2:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
36 Double Unders
*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg
Level 1:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
54 Single Unders
*Add 1 Wall Walk Each Set
Barbell: 95/65lb, 43/30kg
Wall Walks: 30in from Wall

Masters 55+
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
36 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 75/55lb, 34/25kg
Wall Walk: 20in From Wall

Score: Rounds + Reps
Goal: 6-8 Rounds

Stimulus: Shoulder Stamina / Midline Control / Aerobic Skill Under Fatigue
RPE: 7–8/10

Primary Objective: Maintain unbroken sets on overhead squats and double unders
Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early

Workout Strategy
The workout begins deceptively light but builds quickly as wall walks accumulate. Open at a controlled pace, taking ~10 seconds per wall walk in the early rounds and adjusting as reps increase. Aim to go unbroken on all sets of overhead squats, using a quick rest before picking up the barbell if needed. Double unders should be completed as an unbroken set, with focus on relaxed breathing and rhythm to keep heart rate manageable. The key is managing shoulder fatigue, avoid redlining early on the wall walks in order to sustain efficient movement through the later rounds.

Movement Modifications

• Wall Walks: Scale to reduced range wall walks, box pike walks, or plank shoulder taps if needed.
• Overhead Squats: Reduce loading, sub with front squats, or use dumbbell overhead squats if mobility limits barbell position.
• Double Unders: Adjust to 2:1 single unders, 60–75 attempts, or plate hops if rope work is not possible.

Workout Name:
Inspired by Prince’s song “Kiss,” this workout reflects the balance of control and intensity—light, precise, and demanding rhythm. Athletes should focus on efficiency and smooth movement, keeping transitions crisp while embracing the challenge of building volume under fatigue.

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.

ONE WOKROUT TODAY AT 9am. Show up everyone. We have room.
Do this one solo, do it as a partner workout (both do the run)
Do all the rounds, do a few rounds. Just show up

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. This workout is in honor of them.

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

40 minute cap

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Choose a steady, moderate pace (around 75-80% of your max pace).

The crux of this WOD is going from 19 Power Cleans directly into 7 Strict Pull-Ups: They are both pulling exercises, so you’ll experience major fatigue in your grip, biceps, shoulders, and lats. Break up the Power Cleans early (5+5+5+4 or 8+6+5 for example) to ensure that you don’t get trapped at the Pull-Up Bar for too long.

Intended Stimulus

“Hotshots 19” should feel long and exhausting. The Power Clean load should feel relatively light. If this workout were 4 rounds, it would probably be “enjoyable;” the 6 rounds make this WOD brutally hard.

Scaling Options

This Hero WOD is long and high volume. Reduce the volume, the load, and or skill level (see: Pull-Up Scaling) to keep this workout under 40 minutes.

Intermediate Option
6 Rounds for Time of:
30 Air Squats
19 Power Cleans (115/75 lb)
3 Strict Pull-Ups
400 meter Run

Beginner Option
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb)
5 Ring Rows
400 meter Run

Closed on Sunday
Open Monday for one class only at 9am
Hot Shots 19 is Mondays workout