PRVN Masters

PRVN Fitness

Functional Fitness
Coach
Shane Orr

Improve your athletic performance with PRVN Masters.

PRVN Masters was created to give the master’s community the opportunity to take their training to the next level, no matter where in the world you're training.

Expect competitive-style programming, similar to that of the PRVN Compete athletes and similar to the athletes that we're training in-person at PRVN Performance.

This track is for athletes of all levels, aged 35+, who are looking for tailored programming that is appropriate for the volume and intensity that takes your age into consideration.

PRVN Masters offers daily training for 3 age groups:

35 - 44 45 - 54 55+

The 3-level tier system helps guide athletes in choosing training suited to their current fitness level.

Level 3: Advanced Athletes / CrossFit Games Competitors Level 2: Intermediate to Advanced Athletes / Age Group Online Competitors, CrossFit Games aspirations Level 1: Intermediate Athletes / CrossFit Open competitors, Age Group Online Qualifiers aspirations

If you're looking to redefine what's possible for an athlete of your age, or you simply want to train to compete like the best, you're in the right place.

See you on the message boards!

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Redefine What's Possible
We're prepared to show you what you're capable of, and we're betting it's much more than you thought was possible given your age. Let's redefine what's possible together!
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3-Tier System
Each training session will include 3 daily options that include training for Games Competitors to Intermediate Athletes that might want to compete in the Open.
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The World's Best Coaching and Community
Beyond the training plan, you'll get access to the best coaching staff on the planet and a community that trains as hard as you do.
Features
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Access to PRVN's coaching staff
You get access to the best coaches on the planet. Period.
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Programming 6 days per week
6 days of training, addressing every necessary aspect of your training, en route to taking you from where you are to where you wanna be.
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Video Demos
We'll support every movement within our training with an instructional movement demo so that you're never guessing what to do or how to do it.
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Detailed, expert instruction
Beyond just sets and reps, expect to have every detail you need to dominate your training sessions.
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Committed Teammates
When you join the PRVN community, you're truly part of something special. This is NOT for everyone, but only those who are committed.
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Delivered through TrainHeroic
We partnered with the best tech in training, so you get the training experience you deserve from anywhere on the planet.
Equipment
Required
Barbell + Plates // Plyo Box, Jump Rope, Dumbbells, Kettlebells, Bands
Recommended
CrossFit Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Rest Day
Monday
Day 1

Warm Up

A

3 Sets, For Quality: 30 Second Couch Stretch e/side 30 Second Kettlebell on Knee Stretch e/side 10 Hip 90/90 Rotations 5 Plate Assisted Squat Therapy Reps 30 Second Thoracic Bridge

Prep

B

Bilateral & Unilateral Strength Development (Upper Body) 4 Sets, For Quality 6 Single Arm Seated Dumbbell Strict Presses e/side 6 Single Arm Dumbbell Bench Rows e/side 100ft Dual Kettlebell Mix Carry e/side *Rest as needed between sets *Athlete Notes: The aim for this piece today is to develop single side pressing & pulling strength. Select moderate to heavy loads for all movements providing you can maintain good form on each movement. Kettlebell Mix Carry = https://www.youtube.com/watch?v=YgQICLEwOpM"

Alan (Ages 35-44 + 45-54)

C

2'-2'-2'-3' AMRAPs 15 Chest To Bar Pull-Ups 15 Box Jump Overs @24/20" Max Overhead Squats @135/95lb / 61/43kg Continue this format until you accumulate 60 Overhead Squats Rest 1:00 minute between rounds Level 3 = As Prescribed Level 2: Chest To Bar Pull-Ups = 10 reps or Regular Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 115/75lb / 52/35kg Level 1: Chest To Bar Pull-Ups = 10 Pull-Ups or Band Assisted or Jumping Chest To Bar Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 95/65lb / 43/30kg

Alan (Ages 55+)

D

2'-2'-2'-3' AMRAPs 10-15 Chest To Bar Pull-Ups 15 Box Jump Overs @24/20" Max Overhead Squats @95/65lb / 43/30kg Continue this format until you accumulate 60 Overhead Squats Rest 1:00 minute between rounds Level 3 = As Prescribed Level 2: Chest To Bar Pull-Ups = 10 reps or Regular Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 75/55lb / 35/25kg Level 1: Chest To Bar Pull-Ups = 10 Pull-Ups or Band Assisted or Jumping Chest To Bar Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 65/45lb / 30/20kg

Strict Gymnastics (Ages 35-44 + 45-54)

E

For Quality 12*10*8*6*4*2* Strict Pull-Ups Strict Ring Dips *20 GHD Sit-Ups after each set Level 3 = As Prescribed Level 2: 10*8*6*4*4*2* 12 GHD Sit-Ups after each set Strict Pull-Up = Band Assisted Strict Ring Dip = Band Assisted GHD Sit-Up = Reduce Range of motion Level 1: Strict Pull-Up = Box Assisted Pull-Up / https://www.youtube.com/watch?v=qKDjgZfnOUw Strict Ring Dip = Box Assisted GHD Sit-Up = Abmat Sit-Ups

Strict Gymnastics (Ages 55+)

F

For Quality 12*10*8*6*4*2* Strict Pull-Ups Strict Ring Dips *20 GHD Sit-Ups after each set Level 3 = As Prescribed Level 2: 10*8*6*4*4*2* 12 GHD Sit-Ups after each set Strict Pull-Up = Band Assisted Strict Ring Dip = Band Assisted Level 1: Strict Pull-Up = Box Assisted Pull-Up / https://www.youtube.com/watch?v=qKDjgZfnOUw Strict Ring Dip = Box Assisted GHD Sit-Up = Abmat Sit-Ups

Accessory

G

4 Sets, For Quality 100ft Reverse Sled Drag 20 Patrick Step-Ups e/side 20 Single Leg Banded Hamstring Curls 10 Cyclist squat *Rest as needed between sets *Athlete Notes: The goal of this session today is focusing on knee health. I want you guys to focus on your quality through these movements & sets focusing on doing the best reps you can. One thing to understand here today is that you should be selecting a moderate load for both the Sled & Cyclist squats, but keeping the band tension on the lighter side for the Hamstring Curls.

Cool-down

H

2:00 minute Single Leg Forward Fold e/side 2:00 minute Frog Pose 1:00 minute Twisted Cross Stretch e/side 1:00 minute Banded Front Rack Stretch e/side 2:00 minute Thoracic Spine Foam Rolling

Tuesday
Day 2

Warm Up

A

3 Sets, For Quality 60 Second BikeErg (easy pace) 10 Russian Baby Makers 10 Barbell Good Mornings @45/35lb / 20/15kg 5 Seated Box Jumps 200m Run

B

Power Clean

5 x 3 @ 75 %

C

Clean Pulls

3 x 3 @ 90 %

D

Back Squat

8, 6, 4, 4, 4

Caesars Palace

E

3 Sets 600m Run @Easy Pace 1200m BikeErg @Recovery Pace 400m Run @Moderate Pace 800m BikeErg @Recovery Pace 200m Run @Hard Pace 400m BikeErg @Recovery Pace *Rest 2:00 minutes between sets *Athlete Notes: The pace for the runs today will be determined by how you're feeling at the moment. As a guide, it should be around your 2km, 1km & 400m Run effort pace. There is no expectation on the BikeErg, just use that as your opportunity to recover."

Strict Gymnastics

F

5 Sets, For Quality 10-15 Strict Handstand Push-Ups *Rest as needed between sets *Athlete Notes: The goal for today is Strict Handstand Push-Up capacity. I want you guys to select a number you can complete either unbroken or within two sets maximum. During these sets, try and maintain good movement standards throughout. 55+, you guys can use a two-inch riser for your reps if needed. Level 3 = As Prescribed Level 2: Strict Handstand Push-Ups = 5-9 reps or Reduce Range of Motion Level 1: Strict Handstand Push-Ups = 8-12 Box Pike Handstand Push-Ups

Cool-down

G

1:00 minute Reverse Plank 1:00 minute Upper Pec Stretch e/side 1:00 minute Wall Hinge 1:00 minute Supine Lower Back Rotation e/side 1:00 minute Half Front Split Stretch e/side

Wednesday
Day 3

Warm Up

A

2 Sets, For Quality 45 Seconds Banded Lat Distraction e/side 100ft Dual Dumbbell Overhead Carry 10 Dual Dumbbell Strict Presses 20 Alternating Leg V-Ups 60 Second Assault Bike

B

Push Press

8 x 3 @ 55, _ , _ , _ , _ , _ , _ , _ %

Unilateral Strength Development (Lower Body)

C

4 Sets, For Quality 8 Front Foot Elevated Barbell Reverse Lunges e/side 15 Standing Banded Psoas Marches e/side 8 Single Leg Kettlebell RDLs e/side *Rest as needed between sets *Athlete Notes: Today I want you guys to maintain a moderate weight for both the lunges and single-leg RDLs. There is no need to go too heavy here. I just want you guys to maintain quality reps throughout.

Bachelor Party (Ages 35-44 + 45-54)

D

Bachelor Party 1:00 minute at each station: Station 1: Max Wall Balls @20/14lb / 9/6kg Station 2: Max Toes To Bar Station 3: Max Alternating Dumbbell Hang Clean and Jerk @50/35lb / 22.5/15kg Station 4: Max Calorie Assault Bike Minute 5: Rest Repeat for 4 total rounds Score = Total Reps Level 3 & 2 = As Prescribed Level 1: Wall Balls = 14/10lb / 6/4kg Toes To Bar = Hanging Knee Raises Dumbbell Hang Clean and Jerk = 35/25lb / 15/10kg

Bachelor Party (Ages 55+)

E

Bachelor Party 1:00 minute at each station: Station 1: Max Wall Balls @14/10lb / 6/4kg Station 2: Max Toes To Bar Station 3: Max Alternating Dumbbell Hang Clean and Jerk @35/25lb / 15/10kg Station 4: Max Calorie Assault Bike Minute 5: Rest Repeat for 4 total rounds Score = Total Reps Level 3 & 2 = As Prescribed Level 1: Toes To Bar = Hanging Knee Raises Dumbbell Hang Clean and Jerk = 25/15lb / 10/7kg

Circuit

F

4 Sets, For Quality 10 Single Arm Dumbbell External Rotations e/side 3/3 Turkish Get-Ups e/side 5 Prone Swimmers 10 Dual Dumbbell Zottman Curls *Rest as needed between sets *Athlete Notes: Shoulder and Forearm health is the focus today. Now for these movements, both the External rotations and Zottmans curls should be kept towards the lighter side to ensure controlled and quality reps. The one movement you may be able to go up in weight in is the Turkish Get-Ups if you're coordinated for the movement and find it comfortable.

Cool-down

G

2:00 minute Seated Forward Fold 2:00 minute Pigeon Stretch e/side 1:00 minute Cobra Pose 2:00 minute Twisted Lizard Stretch e/side 2:00 minute Child's Pose

Thursday
Day 4

Option A

A

Option A = BikeErg Warm-up: 5x 35 Seconds on : 25 Seconds off *Increasing in pace each work interval Rest as needed Main: For Time / Quality 20km BikeErg *Athlete Notes: This isn't for maximum effort however, this is a really good metric to have for future BikeErg sessions

Option B

B

Option B = Swimming Warm-up: 6:00 minute Freestyle straight into 5:00 minute Kick straight into 4:00 minute Pull Rest as needed Main: 250m Swim Rest 30 seconds 200m Swim Rest 45 seconds 150m Swim Rest 60 seconds 100m Swim Rest 75 seconds 50m Swim *Aiming to increase your effort for each distance Rest as needed Accessory: 4 Sets, For Quality 50m Catch-Up Drill 50m Back Stroke 50m Kick *No rest betweeen sets, just keep moving through all four sets

Cool-down

C

2:00 minute Childs Pose 2:00 minute Seated Straddle Pose 2:00 minute Seated Saddle Pose 1:00 minute Downward Dog Pose 1:00 minute Big Turn Back Stretch e/side

Friday
Day 5

Warm Up

A

3 Sets, For Quality: 60 Second Machine of Choice (easy pace) 50ft Bodyweight Walking Lunge 10 Single Leg Kettlebell RDLs e/side 10 Kettlebell Halos 10 Single Kettlebell Windmills e/side"

B

Power Snatch

5 x 3 @ 75 %

C

Snatch Pull

3 x 3 @ 90 %

D

Front Squat

5, 5, 4, 4, 3, 3 @ 60, 60, 65, 65, 75, 75 lb

Stu (Ages 35-44 & 45-54)

E

For Time 5 rounds 10 Bar Facing Burpees 15 Hang Power Cleans @95/65lb / 43/30kg 20 Dual Dumbbell Front Rack Walking Lunge Steps @50/35lb / 22.5/15kg Time Cap = 15 minutes *Athlete Notes: Throwdown workout for the PRVN Masters crew today. I want you guys to hit this piece with some intensity. The primary goal for today is your overall time and focusing on that. Secondary to that, I want you guys to be aiming for unbroken sets on the Hang Power Cleans. That is a lightweight that you should be able to cycle for large sets. So scale the loading if needed to achieve that. Level 3 = As Prescribed Level 2: Hang Power Cleans = 75/55lb / 35/25kg Dumbbell Load = 35/25lb / 15/10kg Level 1: Hang Power Cleans = 65/45lb / 30/20kg Dumbbell Load = 25/15lb / 10/7kg

Stu (Ages 55+)

F

For Time 5 rounds 10 Bar Facing Burpees 15 Hang Power Cleans @75/55lb / 35/25kg 20 Dual Dumbbell Front Rack Walking Lunge Steps @35/25lb / 15/10kg Time Cap = 15 minutes *Athlete Notes: Throwdown workout for the PRVN Masters crew today. I want you guys to hit this piece with some intensity. The primary goal for today is your overall time and focusing on that. Secondary to that, I want you guys to be aiming for unbroken sets on the Hang Power Cleans. That is a lightweight that you should be able to cycle for large sets. So scale the loading if needed to achieve that. Level 3 = As Prescribed Level 2: Hang Power Cleans = 65/45lb / 30/20kg Dumbbell Load = 25/15lb / 10/7kg Level 1: Hang Power Cleans = 55/35lb / 25/15kg Dumbbell Load = Single 35/25lb / Dumbbell

Accessories

G

For Quality 3 x 6-8 McGill Curl-Ups Rest 60-90 Seconds between sets 3 x 6-8 McGill Side Planks Rest 60-90 Seconds between sets 3 x 6-8 McGill Birddogs Rest 60-90 Seconds between sets

Cool-down

H

1:00 minute Single Leg Forward Fold e/side 1:00 minute Quadruped T-Spine Rotations 1:00 minute Couch Stretch e/side 1:00 minute Banded Shoulder Pass Throughs 2:00 minute Sumo Squat Hold

Saturday
Day 6

Warm Up

A

2 Sets, For Quality 200m Row 10 Barbell Behind The Neck Strict Presses (Split Jerk Position) @45/35lb / 20/15kg 10 Single Leg Glute Bridges e/side 40 Lateral Banded Steps (20 e/side) 200m SkiErg"

B

Split Jerk

3, 3, 2, 2, 1, 1 @ 65, 65, 70, 70, 75, 75 %

C

Deadlift

8, 6, 4, 4, 4

Phil

D

6 Sets 500m Row Rest :45 Seconds 500m SkiErg Rest :60 Seconds Score = Slowest 500m Row Interval *Athlete Notes: The primary goal for today is to maintain a similar pace on both your Row and Ski. Ideally we're looking for a 5km pace for both of those. Secondary to that, each round you should be aiming for a similar split time."

Accessory

E

Accumulate the following: 400ft Suitcase Carry e/side 5:00 minute Plank Hold 30 Strict Toes To Bar *Athlete Notes: You can partition this as needed. As long as you accumulate the required volume of each. Ideally I would like you guys to select a moderate to heavy Kettlebell for your Suitcase carry which makes walking 100ft challenging."

Cool-down

F

2:00 minute Piriformis Stretch e/side 2:00 minute Bound Angel Stretch 1:00 minute Supine Lower Back Rotation e/side 2:00 minute Single Leg Forward Fold 1:00 minute Reverse Plank Hold

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PRVN Masters
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PRVN Masters
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PRVN Masters
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