Preston Pavlica
PrimeTime Engine is designed for beginners, tactical athletes, and anyone tired of boring, unstructured programming. Created by a Hyrox World Championship competitor and 2024 Hybricon Games winner, this program blends functional strength and endurance to help you build a powerful, resilient engine — whether you’re preparing for the demands of the job, chasing new PRs, or just ready for something that actually works. 4 days a week of training.
✅ Progressive hybrid training for strength, endurance, and performance
✅ Minimal equipment options so you can train anywhere
✅ Tactical-ready focus for fire, police, military, and first responder fitness
✅ Structured programming that keeps you motivated — no more random workouts
Built from experience. Backed by results. Let’s get to work.
1 sessions per week
Must use App app to view and log training
Program Training
Full body warm up
A
2 sets of each exercise ( you should move through the exercises quickly, Light weight for each, just a warm up, complete under 10 minutes) Single arm farmer carry (light to medium weight) x 15 yards walking lunge x 10 reps worlds greatest stretch x 2 reps each side db shoulder press x 10 reps (light weight) trx row or bent over db row x 10 reps (light weight) kb swing 10 reps (light to medium weight) squat jump x 3 reps
B1
Back Squat
50, _ , _
B2
DB Farmer's Walk
3 x 30
C1
Close Grip Bench Press
50, _ , _
C2
Pull-Up
3 x 4 @ 7
D1
Single Leg RDL
D2
DB Shoulder Press
1 x 12
E1
power sled walk
E2
Garhammer raise
Conditioning
A
Full body warm up
2 sets of each exercise ( you should move through the exercises quickly, Light weight for each, just a warm up, complete under 10 minutes) Single arm farmer carry (light to medium weight) x 15 yards walking lunge x 10 reps worlds greatest stretch x 2 reps each side db shoulder press x 10 reps (light weight) trx row or bent over db row x 10 reps (light weight) kb swing 10 reps (light to medium weight) squat jump x 3 reps
GPP
B
6 rounds- For time 15 push ups 20 cals on the assault bike 30 yards of offset Overhead(OH)/farmer carry 20 gorilla rows 20 cals on the rower 20 sit ups Dont do this workout as hard as possible. This is to build up work capacity. Every rep should be done with good form. Take small breaks when needed. You should aim to finish every exercise unbroken or with 1 small rest. If you can't achieve that you are going to heavy or moving at a pace that is way to fast.
C
1-mile Run
@ 1
Conditioning
A
Full body warm up
2 sets of each exercise ( you should move through the exercises quickly, Light weight for each, just a warm up, complete under 10 minutes) Single arm farmer carry (light to medium weight) x 15 yards walking lunge x 10 reps worlds greatest stretch x 2 reps each side db shoulder press x 10 reps (light weight) trx row or bent over db row x 10 reps (light weight) kb swing 10 reps (light to medium weight) squat jump x 3 reps
B
Sumo Deadlift
8 x 3
C
Bench Press
5 x 6
D1
Glute-Ham Raise
3 x 6
D2
GHD Sit-Up
3 x 20
D3
Dip
3 x 12
Conditioning
E
8 min AMRAP
40 step ups with a sandbag or front rack db/bar hold ( comment your weight) 10 vertical jumps
old faithful
F
10,9,8,7,6,5,4,3,2,1 Dumbbell hang clean (comment DB weight) 10 push ups between sets
Conditioning
A
Full body warm up
2 sets of each exercise ( you should move through the exercises quickly, Light weight for each, just a warm up, complete under 10 minutes) Single arm farmer carry (light to medium weight) x 15 yards walking lunge x 10 reps worlds greatest stretch x 2 reps each side db shoulder press x 10 reps (light weight) trx row or bent over db row x 10 reps (light weight) kb swing 10 reps (light to medium weight) squat jump x 3 reps
Conditioning
B
Full body strength
Complete reps in order. Try not to fail any sets 10,9,8,7,6,5,4,3,2,1 Seated row Db thruster Lat pull down Db lateral lunge
lactate killer
C
For time 25 calorie assault bike 20 burpee broad jump 20 cal rower 15 MB slam 15 cal assault bike 10 box jump 10 cal rower
D1
Frog sit up
3 x 30
D2
DB Side Bend
3 x 20
