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

Wod 1
14 Minutes ladder split anyway you want
1 Clean
1 Burpee over your bar
1 shoulder to over head 155/105
2,2,2, 3,3,3 and on and on and on

Wod 2-
12 Minutes
16 DB snatches split how you want
8 muscle ups
4 rope climbs

Wod 3.
Grunt work- split how you want
12 Minutes
12 Sandbag Cleans over shoulder
12 Sandbag squats
12 Burpees over your sandbag

8am
Teams of 3
33 Minute Amrap split how you want
40 Cal Row
40 Cal Bike
40 Cal ski
***12 sled pushes at the completion of every machine. down and back 2. each person will be going twice. Unless someone needs a break then your teammate needs to pick up the slack.

9am
For Time:
4 Sets
500/450m Row
25 American Kettlebell Swings
400m Run
25 Burpees to Plate
30/22 Calorie Echo Bike
Rest 1:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Plate = 45lb (20kg) Weight Plate

Time Cap: 40 minutes