Engine Monster

PRVN Fitness

Functional Fitness, Functional Training
Shane Orr, Tia-Clair Toomey and Dwight Upshaw

The PRVN Engine monster program is designed to help you reach your max potential on all things aerobic capacity!

This 8 week program, developed and used by our top elite athletes has proven to be extremely effective in upping overall capacity, fitness, and performance in all avenues of your training.

Engine monster is designed to be an easy to follow training guide that can be adapted to all levels of skill and fitness.

Whether you are a competitive athletes or just looking to stay active and improve your fitness, this standalone program will elevate your goals and help you live a longer healthier lifestyle in the process.

There is no special equipment required but we recommend that you have access to the equipment listed in the description below, and ideally your local Box.

This program can be used as a standalone program or a supplemental add on that can easily be swapped and/or added into your current training program.

The 2024 season is quickly approaching and there is no better time to start working on your aerobic capacity, and prime your engine for all of the fitness that lies ahead.

Let’s start building the monster!

Build a Monster Engine
If you’re looking to elevate your fitness, while improving capacity in all area of your trining, you must be working on your monostructural conditioning. This program utilizes running, machines, swimming and other capacity building tools to help elevate your performance in as aspects of fitness.
Suitable to All Levels
Our Fitness Program is tailored for anyone and everyone wanting to get their fitness in within an hour. For both advanced to beginner athletes, this program can be done in your garage gym, globo-style gyms and certainly at Crossfit Affiliates.
Training that fits YOUR Schedule
The aim of our program is for you to be able to train within an hour time frame and with enough flexibility to choose your own rest days.
Programming 6 days per week
6 days of engine-building training.
Demo Videos
We've filmed everything in your training so you know exactly what to expect.
Detailed, expert instruction
Beyond the sets and reps, you'll get everything you need to execute each training plan to perfection.
Delivered through TrainHeroic
We've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Echo Bike // C2 Rower // Box // Ski Erg // Pool // Area to Run
Conventional Gym
sample week banner image
Sample Week
Week 1 of 8-week program



Warm Up: 600m @ light to moderate pace 300m @ moderate pace into.. 6 x 80m Strides R: full recovery between strides (Rest no more than 4:00 minutes) Main 5 Sets: 500m @ Moderate pace 45 sec walk 300m @ Faster pace 30 sec walk 200m @ Fastest pace 2:00 minute walk with vest back on, on the final minute of rest. Primary Objective: Hold 5k pace or faster for all intervals Secondary Objective: Descend interval times from the 500 to the 200m Stimulus: V02 Max / Aerobic Power RPE: 8/10




3 Rounds 1:00 minute Bike, increasing intensity each set 5 Inchworm Push-Ups 5/5 Worlds Greatest Stretch 8 Step-Down Box Jumps

Machine Gun Kelly


4 Sets, for Intervals 30/24 Cal Echo Bike 10 Burpee Box Jump Overs 24/20'' 20/16 Cal Echo Bike 10 Burpee Box Jump Overs 24/20'' 10/8 Cal Echo Bike Rest 90 seconds between intervals Score: Average time across all working sets Primary Objective: Best possible time Secondary Objective: Save some energy for the back half of each set. Learn to accelerate through this workout. Goal: Keep the entirety of this workout at a strong sustained pace. Do not sprint the first round Intended RPE: 8/10 Stimulus: Lactic Threshold



Ski Erg

1000, 400, 1000, 400, 1000, 400, 1000, 400




Warm Up: 3 Sets, For Quality: 50 freestyle with paddles 100 Kickboard with fins Rest as needed between sets. Main: 3 Sets: 300m freestyle w/fins into: (rest :30sec) 3x 50 perfect 50's on the minute or on the 70 seconds (no fins) Cool Down: 100 freestyle Practice reaching for each stroke and also keeping hips high above the water. This session should be relatively manageable and the intended RPE is 7/10.


Row Run Bike


Every 8:00 minutes, 5 sets, complete the following: 600/500m Row 1000m Run Recovery Bike Erg until the 8:00 minute/ new set begins. The goal today is to maintain Zone 2 Steady state intensity and just work at a controlled steady pace. The Bike Erg recovery should be just that and we will cruise into the next interval Stimulus: Aerobic Threshold RPE 6/10


Concept 3 Progression


3 Rounds, 20/15 Cal Ski 21/16 Cal BikeErg 22/17 Cal Row 30 seconds rest between rounds Rest 3:00 minutes 3 Rounds, 21/16 Cal Ski 22/17 Cal BikeErg 23/18 Cal Row 40 seconds rest between rounds Rest 3:00 minutes 3 Rounds, 22/17 Cal Ski 23/18 Cal BikeErg 24/19 Cal Row 60 seconds rest between rounds The goal is to complete each station within a minute "EMOM" so please select the right scaling option for yourself. Prior to starting the workout, have the calories pre set in the machine. You may need a spotter to keep the monitor turned on while you start. Primary Objective: Complete workout as written Secondary Objective: Complete each station under 1 minute RPE: 8-9/10 Intended Stimulus: Engine/power output


Rest Day


coach-avatar Shane Orr

Shane owns PRVVN Fitness and is coach to some of the best CrossFit athletes in the world.

coach-avatar Tia-Clair Toomey

✍️Training Programs @prvnfitness 🥇2017/18/19/20/21 CrossfitGames Champion 🥇Commonwealth Games Gold Medalist 🏋️‍♂️Rio 2016 Olympian

coach-avatar Dwight Upshaw

PRVN Fitness Elite CrossFit Coach and Head of PRVN Affiliate Programming 15+ Years of Coaching Experience Holds a 2:39 Marathon PR and 550+ Deadlift in the same calendar year

Build a Monster Engine

8 Weeks of Progress is on the other side!

Get Engine Monster
Engine Monster