btwb : PRVN - Compete
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About this program

Being PRVN means more than just turning up day after day. Through years of dedication and innovation we developed mindsets and methods to achieve what had never been achieved before. Our mission is to empower as many people across the globe to reach new heights and become PRVN.

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Improve your Athletic Performance

For more advanced athletes we offer competition based programming that allows you to train like the world’s fittest.

This program allows you the full experience of exactly how the world’s fittest athletes train and offers greater insights into achieving peak performance at the top levels.

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Suitable for Intermediate & Advanced Individuals

You will have the ability to select the desired option for your level of fitness:

Lvl 3: Advanced Athletes - Sanction/Regional/Crossfit Games athletes

Lvl 2: Intermediate/Advanced Athletes - Aspiring sanction/regional athletes

Lvl 2: Intermediate - CrossFit Open or fitness enthused athletes

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Train Like The World’s Fittest

Through years of dedication and innovation, we developed mindsets and methods to achieve what had never been achieved before.

  • You will experience exactly what the world’s fittest athletes are going through (one week behind).
  • You will have the ability to modify the weight(s) suitable for your ability. However, I suggest keeping the time caps the same.
  • You will have additional support available to you, via email or interaction through this platform.
  • You have the flexibility to choose your own rest days and restructure the week of training to best suit your lifestyle.
  • You will have first access to training camps and provided discounts for active members.
  • Myself and the coaches will share results and goals for you to compare.

Example Session

Warm-up

3 rounds for quality:

  • Assault Bike, 45 secs
  • 10 Push Press, 45/35 lbs
  • 100 ft Overhead Barbell Carry
  • 50 ft Walking Leg Kicks

Weightlifting A - Technique Work

Block Power Snatch

  • 1x3 @ 55% 1RM Power Snatch
  • 1x3 @ 55% 1RM Power Snatch
  • 1x3 @ 60% 1RM Power Snatch
  • 1x2 @ 60-65% 1RM Power Snatch
  • 1x2 @ 60-65% 1RM Power Snatch
  • *Rest 2-3 mins between sets

Blocks are to be set so that the barbell is 2 inches
above the knees. Reps should be done in singles.

Weightlifting B

  • 1x [3 High Hang Snatches + 1 Hang Snatch] @ 55% 1RM Hang Snatch
  • 1x [3 High Hang Snatches + 1 Hang Snatch] @ 55% 1RM Hang Snatch
  • 1x [2 High Hang Snatches + 1 Hang Snatch] @ 60% 1RM Hang Snatch
  • 1x [2 High Hang Snatches + 1 Hang Snatch] @ 60% 1RM Hang Snatch
  • 1x [2 High Hang Snatches + 1 Hang Snatch] @ 60-65% 1RM Hang Snatch
  • *Rest 2-3 mins between sets

High hang snatches should be with a tall chest while maximizing leg
drive and fast turnover. Hang snatches with a 2 sec pause in the catch.

Weightlifting C - Pull Accessory

4 rounds for quality:

  • 8 Good Mornings, pick load
  • 8 Glute Ham Raises

Ahtlete choice on load. Use set 1 as a warm-up and for the following 3 working sets, stay at the same load.

If you do not have access to a GHD, you can complete tempo banded good mornings as a sub for the glute ham raises.

WOD

4 rounds, each for time:

  • 400 m Run
  • 20 Dumbbell Power Cleans, 50/35 lbs
  • 20/16 Assault Bike Calories
  • 10 Devil Press, 50/35 lbs
  • Rest 2 mins between each round

Additional Programs

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PRVN - Affiliate
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Preparing and motivating coaches for every session to train the GPP community.

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PRVN - Masters
$36.99 / month

Improve your athletic performance with our Masters compete program.

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