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PRVN60

PRVN Fitness

Functional Fitness, Functional Training
Coach
Shane Orr

Our goal is for you to get more work done in less time. PRVN 60 is a simple and effective program developed for all levels.

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

Each session is designed by highly experienced coaches to be completed within an hour using easily accessible equipment with both basic and advanced movements. Our programming will also serve as an educational tool, giving tips on how to improve your technique and get the most out of your active recovery.

The PRVN60 program is for everyone, from beginners to advanced athletes.

Each session can be completed within 1 hour, making sure you get the most from your time.

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.

To round out the program, coaching tips to improve technique, recovery, and everything around your training is what our coaching staff is here for.

As the athlete, you control the intensity of each workout and there is consistent interaction and support from the PRVN Team through the app.

We will see you on the message boards!

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Improve your Health & Performance
Our goal is for you to get more work done in less time so that you can stick to this training for a long long time. Expect to be part of a simple and effective program developed with accessible movements and equipment so there are no hurdles to getting started and sticking to the plan.
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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.
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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.
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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 5 days per week
5 days of training with an additional rest day on Thursdays, making 6 days of "work" each week.
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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

0:00 - 6:00 minutes AMRAP: 60 Second Machine of Choice 20 Patrick Step-Ups e/side 20 Second Copenhagen Hold e/side 20 Single Leg Glute Bridges

B

Back Squat

8, 8, 6, 6 @ 65, 70, 80, 85 %

Back Squat Pack-Up Workout Set-Up

C

21:00 to 28:00 minutes Pack-up the barbell and plates not needed for the workout to follow. Then use the remaining time working through the following workout prep: 2 Sets, For Quality 10 Scapular Pull-Ups 10 Kipping Swings 10 Alternating Leg V-Ups 30 Single Skips 30-Second Echo Bike *On round 2, complete 3 reps of your Bar Muscle-Up scaling & 5 reps of your Toes To Bar scaling option for the workout to follow.

Alan

D

28:00 to 46:00 minutes AMRAP x 18 minutes 5 Bar Muscle-Up 30 Double Unders 10 Toes to Bar 30 Double Unders 15/10 Calorie Echo Bike 30 Double Unders Score = Total Reps *Athlete Notes: PRVN Affiliate workout today. The primary goal for this workout today is to accumulate between 5-6 rounds. Secondary to that, this is a good opportunity to practice developing your Toes to Bar and Bar Muscle-Ups especially as they are in low volume amounts. Please refer to the scaling options to see some movement modifications we have for you guys to try today.

Limited Equipment Variarion

E

AMRAP x 18 minutes 5 Bar Muscle-Up 30 Double Unders 10 Toes to Bar 30 Double Unders 15/10 Calorie Echo Bike 30 Double Unders *Replace the Bar Muscle-Ups with Bodyweight Rows, the Toes To Bar with V-Ups & Echo Bike with a 200m Run if needed"

Bodyweight Variation

F

AMRAP x 18 minutes 10 Bodyweight Rows 30 Double Unders 10 V-Ups 30 Double Unders 200m Run 30 Double Unders"

Core Accessories

G

Workout pack-up & Accessories set-up / 46:00 to 50:00 minutes Rest, recover & pack-up all the gear from the workout, then get ready to complete the core accessories to follow: Core accessories / 50:00 to 60:00 minutes Every Minute On The Minute x 9 minutes Minute 1: 20 Second L-Sit Hold Minute 2: 30 Russian Twists @25lb Minute 3: 20 Toe Touches *Athlete Notes: Goal for this piece today is more about quality over anything. Aim to move with control through each movement, through each round.

Cool-down

H

1:00 minute Banded Lat Distraction e/side 1:00 minute Banded Upper Pec Stretch e/side 1:00 minute Cobra Pose 1:00 minute Downward Dog Pose 1:00 minute Standing Calf Stretch e/side 2:00 minute Childs Pose

Tuesday
Day 2

Warm Up

A

0:00 to 6:00 minutes AMRAP: 30 Second Banded Front Rack Stretch e/side 10 Russian Baby Makers 5 Burpee Box Jump Overs 10 Dual Dumbbell Seated Strict Presses 200m Run

B

Clean And Jerk

8 x 1 @ 55 %

C

Front Squat + Split Jerk

10 x 1

Caesars Palace

D

32:00 to 60:00 minutes Every 6:00 minutes, complete a set 600m Run 12-9-6-3-1 Power Cleans 12-9-6-3-1 Burpee Box Jump Overs @24/20" Power Clean Load: Set 1 = 12 reps @135/95lb / 61/43kg Set 2 = 9 reps @155/105lb / 70/47kg Set 3 = 6 reps @185/125lb / 84/55kg Set 4 = 3 reps @205/135lb / 92/61kg Set 5 = 1 rep @225/155lb / 102/70kg Score = Your slowest set. *Athlete Notes: The primary goal for this workout today is to complete each set under 5 minutes. This will allow for enough time to change the weights required for the following set. Secondary to that, is the Barbell loading you select. Today we're starting light and finishing heavy. You want to make sure you select a weight you know that you will be able to move with intensity and confident that you won't miss any of the heavier loaded reps in the later rounds. If you're looking for a percentage today, you should be aiming to finish at about 82% of your 1 rep max Power Clean.

Limited Equipment Variation

E

For Time 600m Run 20 Dual Dumbbell Power Cleans @50/35lb / 22.25/15kg 20 Burpee Box Jump Overs @24/20" Rest 2:00 minutes 600m Run 15 Dual Dumbbell Power Cleans 15 Burpee Box Jump Overs Rest 2:00 minutes 600m Run 10 Dual Dumbbell Power Cleans 10 Burpee Box Jump Overs Rest 2:00 minutes 600m Run 5 Dual Dumbbell Power Cleans 5 Burpee Box Jump Overs

Bodyweight Variation

F

For Time 600m Run 20 Broad Jumps 20 Burpee Box Jump Overs @24/20" Rest 2:00 minutes 600m Run 15 Broad Jumps 15 Burpee Box Jump Overs Rest 2:00 minutes 600m Run 10 Broad Jumps 10 Burpee Box Jump Overs Rest 2:00 minutes 600m Run 5 Broad Jumps 5 Burpee Box Jump Overs"

Cool-down

G

2:00 minute Half Front Split Stretch e/side 1:00 minute Supine Lower Back Rotation e/side 1:00 minute Worlds Greatest Stretch e/side 1:00 minute Double Pigeon Stretch e/side 1:00 minute Reverse Plank Stretch 2:00 minute Bound Angel Pose

Wednesday
Day 3

Warm Up

A

0:00 to 6:00 minutes AMRAP 60 Second Row (30 seconds easy, 20 seconds moderate, 10 seconds hard) 20 Alternating Plank Shoulder Taps 10 Barbell Behind The Neck Strict Presses @45/35lb / 20/15kg 20 Second Wall Facing Handstand Hold

B

Barbell Strict Press

8, 8, 6, 6 @ 65, 70, 80, 85 %

Metcon

C

Strict Press pack-up & Workout set-up / 21:00 to 25:00 minutes Pack-up the barbell and plates not needed and then begin the workout to follow: 25:00 to 45:00 minutes For Time 3 rounds 50 Calorie Row 15 Handstand Push-Ups 50 Double Unders Time Cap = 20 minutes *Athlete Notes: We have an Age Group Qualifier workout today. The primary goal today is to complete this workout under the tme cap. Secondary to that, is to try and build your Row pace from round 1 through to round 3. A couple things to consider today is the scaling of your Handstand Push-Ups, overall it isn't a lot of reps per set and the time cap today is generous, so I would encourage you guys to use this as an opportunity to develop your Handstand Push-Ups today. Lowering the volume and doing a harder scaling option is a good substitute, or using this time to develop more comfort being upside down.

Bodyweight Variation

D

For Time 3 rounds 3:00 minutes Max Box Step-Ups 15 Handstand Push-Ups 50 Double Unders"

Accessories

E

Workout pack-up & Accessories set-up / 45:00 to 50:00 minutes Rest, recover & pack-up all the gear no longer needed. Then begin getting yourself set-up for the accessory work to follow: Accessories / 50:00 to 60:00 minutes AMRAP x 10 minutes 40 Second Weighted Wall Sit Hold 8 Single Leg Medball Hamstring Curls e/side 8 Single Leg Dumbbell Bulgarian Split Squats e/side *Athlete Notes: Place any loaded plate on top of your legs for the Wall Sit Hold. Challenge yourself in the Dumbbell you select to try and develop your single leg strength as much as possible.

Cool-down

F

1:00 minute Banded Bully Stretch e/side 1:00 minute Banded Upper Pec Stretch e/side 1:00 minute Standing Calf Stretch e/side 1:00 minute Wall Hinge 1:00 minute Single Leg Forward Fold e/side 1:00 minute Downward Dog Pose

Thursday
Day 4

Option A

A

Option A = Assault Bike 5 Sets, For Quality. 20 Calories Rest 1:00 minute 10 Calories Rest 30 seconds 20 Calories Rest 3:00 minutes Score = Total Time *Athlete Notes: You can do this exact same piece on any machine you have access to.

Option B

B

Option B = Swimming Warm-up 7:00 minute Freestyle straight into 5:00 minute Kick Rest as needed Main: Every Minute On The Minute x 5 minutes 50m Swim Rest 2:00 minutes Every Minute On The Minute x 5 minutes 50m Swim Rest 2:00 minutes Every Minute On The Minute x 5 minutes 50m Swim Rest as needed Pull: 3 x 200m *Using hand paddles & pool bouy. Focus on long powerful strokes. Rest as needed between sets

Cool-down

C

2:00 minute Seated Straddle Pose 2:00 minute Seated Saddle Pose 2:00 minute Seated Forward Fold 2:00 minute Sumo Squat Hold 1:00 minute Twisted Cross Stretch e/side 1:00 minute Banded Front Rack Stretch e/side

Friday
day 5

Warm Up

A

0:00 to 6:00 minutes AMRAP 10 Dumbbell Suitcase Deadlifts e/side 10 Single Arm Dumbbell Push Presses e/side 20 Second Side Plank e/side 5 Inch Worms 5 Burpees

B

Deadlift

8, 8, 6, 6 @ 65, 70, 80, 85 %

Phil

C

25:00 to 45:00 minutes For Time 9-12-15 Burpee Pull-Ups 18-24-30 Dumbbell Hang Clean and Jerks @50/35lb / 22.5/15kg 36-48-60 Abmat Sit-Ups Time Cap = 20 minutes *Athlete Notes: The primary goal for today is to complete this workout under the time cap. Secondary to that, I want you guys to focus on each set of Dumbbell Hang Clean and Jerks. Ideally I would love to see you go unbroken however, two sets maximum should be at minimum what you aim for. Make sure it's a light weight dumbbell you can move for large sets. On the Burpee Pull-Ups, these will be the most taxing movement of all. So if you need to scale you can do so by completing the burpees first & then doing the same amount of reps as strict pull-ups. You can use a band for assistance, or even complete Ring Rows if needed. Workout pack-up & Accessories set-up / 45:00 to 50:00 minutes Rest, recover and pack-up all the gear used in the workout above. Then begin getting ready for the accessory work to follow next.

Bodyweight Variation

D

For Time: 9-12-15 Burpees 9-12-15 Bodyweight Rows 18-24-30 Single Leg RDL's 36-48-60 Abmat Sit-Ups"

Accessories

E

50:00 to 60:00 minutes 20 seconds on : 10 seconds off x 5 sets Barbell Strict Presses @45/35lb / 20/15kg Rest 1:00 minute 20 seconds on : 10 seconds off x 5 sets Dual Dumbbell Lateral Raises Rest 1:00 minute 20 seconds on : 10 seconds off x 5 sets Banded Face pulls *Athlete Notes: The goal for this piece is unbroken for each 20 second interval. We're looking for quality and constant reps, not focusing too much on speed reps as quality can deteriorate. Make sure you select a pair of light dumbbells to ensure you can hold on for the full 20 seconds each set of the lateral raises.

Cool-down

F

1:00 minute Lizard Stretch e/side 1:00 minute Frog Stretch 1:00 minute Downward Dog Pose into 1:00 minute Cobra Pose 1:00 minute Big Turn Back Stretch e/side 1:00 minute Thread The Needle Stretch e/side"

Saturday
Day 6

Warm Up

A

0:00 to 6:00 minutes AMRAP 10 Kettlebell Sumo Deadlift High Pulls 10 Box Step-Overs (fast) 60 Second Row (30 Seconds Easy, 20 Seconds Moderate, 10 Seconds Hard) 10 Kettlebell Windmills (5 e/side) 10 Kettlebell Cossack Squats *Select a light Kettlebell weight to ensure you can complete all the desired reps unbroken.

B

Snatch

3, 3, 2, 2, 2, 1, 3 @ 65, 70, 75, 80, 82, 85, 55 %

Stu

C

30:00 to 42:00 minutes 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 Score = Time (including rest) *Athlete Notes: For this workout today the goal is to complete the 60 Overhead Squats as quickly as possible. You will be working for 2 minutes at a time, unless you make it to the fourth and final round in which you will have 3 minutes of work. Each round has a 1:00 minute rest to follow the work time. Workout pack-up & Accessories set-up / 45:00 to 50:00 minutes Rest, recover and pack-up all the gear used in the workout above. Then begin getting ready for the accessory work to follow next.

Limited Equipment Option

D

2:00 minutes on : 1:00 minute off x 5 sets 15 Chest To Bar Pull-Ups 15 Box Jump Overs @24/20"" Max Single Arm Dumbbell Overhead Squats @50/35lb / 22.5/15kg *You can complete Single-Sided Front Squats if the Overhead Squat is too challenging.

Bodyweight Option

E

2:00 minutes on : 1:00 minute off x 5 sets 15 Bodyweight Rows 15 Box Jump Overs @24/20 Max Pistol Squats

Accessories

F

50:00 to 60:00 minutes 20 seconds on : 10 seconds off x 5 sets Barbell Strict Presses @45/35lb / 20/15kg Rest 1:00 minute 20 seconds on : 10 seconds off x 5 sets Dual Dumbbell Lateral Raises Rest 1:00 minute 20 seconds on : 10 seconds off x 5 sets Banded Face pulls *Athlete Notes: The goal for this piece is unbroken for each 20-second interval. We're looking for quality and constant reps, not focusing too much on speed reps as quality can deteriorate. Make sure you select a pair of light dumbbells to ensure you can hold on for the full 20 seconds each set of the lateral raises.

Cool-down

G

2:00 minute Elevated Pigeon Stretch e/side 1:00 minute Single Leg Forward Fold e/side 1:00 minute Worlds Greatest Stretch e/side 1:00 minute Couch Stretch e/side 1:00 minue Banded Lat Distraction e/side 3:00 minute Childs Pose

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