btwb : PRVN - Masters
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About this program

Improve your athletic performance with our Masters compete program. We want to give the Masters community the opportunity to take their training to the next level by offering them competitive style programming, similar to that of the athletes who follow the Compete track.

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Suitable for Intermediate & Advanced Masters

The Masters program will be split into three age groups:

  • 35 - 44
  • 45 - 54
  • 55+

For each age group, we will use a 3 level tier system to help guide the athletes in choosing the appropriate option 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
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Example Session

Daily Video

Warm-up

For quality:

AMRAP in 6 mins:

  • 5 L/5 R Single Leg Box Step Downs
  • 5 Step Down Box Jumps
  • 10 L/10 R Single Arm Dumbbell Strict Press
  • 10 Alternating Leg V-ups

-- then --

Squat Prep:

  • Couch Stretch, 1 min/side
  • Pigeon Stretch, 1 min/side
  • Deep Squat Thoracic Rotations, 1 min
  • Single Leg Glute Bridge, 1 min/side

Strength Superset

5 supersets of:

  • 5 Tempo Back Squats @ 3 secs down, 3 sec pause, explode up, 3 sec rest
  • 10 Weighted Hip Thrusts

Back Squats: Increase by 5-10 kkg from last week Hip Thrusts: Moderate to heavy weight that forces you to really use your hips/glutes to drive the weight up (aim to be explosive).

Weightlifting

Every 2 mins for 8 mins:

  • 4 Pause Split Jerks @  60% 1RM Split Jerk, 3 secs in dip, 3 sec pause in catch

-- then --

Every 2 mins for 8 mins:

  • 4 Split Jerks @  65% 1RM to start, aim to finish at 75% 1RM

Conditioning - 35-54

AMRAP in 20 mins:

  • 8 Box Jumps, 30/24 in
  • 8 L/8 R Single Arm DB Thrusters, 50/35 lbs
  • 24 GHD Sit-ups
  • Rest 1:30
  • Level 3: Prescribed
  • Level 2: Box @ 24/20 in, Dumbbells @ 35/25 lbs, 18 GHD Sit-ups
  • Level 1: Step-ups allowed, Dumbbells @ 30/20 lbs, AbMat Sit-ups

Conditioning - 55+

AMRAP in 20 mins:

  • 8 Box Jumps, 30/24 in
  • 8 L/8 R Single Arm DB Thrusters, 35/25 lbs
  • 24 GHD Sit-ups, 6/12 in riser
  • Rest 1:30
  • Level 3: Prescribed
  • Level 2: Box @ 24/20 in, DB Overhead Squats @ 35/25 lbs, 18 GHD/AbMat Sit-ups
  • Level 1: Step-ups allowed, DB Overhead Squats @ 30/20 lbs, AbMat Sit-ups

Optional Gymnastics - 35-54

4 rounds, each for time:

  • 20/15 Ski Erg Calories
  • 20 Chest-to-bar Pull-ups

Go every 3 minutes.

  • Level 3: Prescribed
  • Level 2: 20 Regular Pull-ups
  • Level 1: max rep Ski Erg Calories in 1:15, 15 Band Assisted Strict Pull-ups / 20 Ring Rows

Optional Gymnastics - 55+

4 rounds, each for time:

  • 20/15 Ski Erg Calories
  • 15 Chest-to-bar Pull-ups

Go every 3 minutes.

  • Level 3: Prescribed
  • Level 2: 15 Regular Pull-ups
  • Level 1: max rep Ski Erg Calories in 1:15, 10 Band Assisted Strict Pull-ups / 20 Ring Rows

Body Maintenance

4 rounds for quality:

  • 30 Rear Delt Flies, pick load
  • 5 L/5 R Renegade Rows, pick load
  • 20 Banded Rows

Cool Down

  • Passive Bar Hang, 30 secs (use straps)
  • Standing Calf Stretch, 1 min/side
  • Passive Bar Hang, 30 secs (use straps)
  • Dragon Stretch, 1 min/side
  • Passive Bar Hang, 30 secs (use straps)
  • Cobra Stretch, 1 min + Downward Dog, 1 min
  • Passive Bar Hang, 30 secs (use straps)

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