PRVN COMPETE

PRVN Fitness

**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  

Athlete 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


Example Session

Monthly

Yearly

PRVN HYROX

**Session 1: Threshold Run**  

*Warm-up*  
1.6km / 1 mile warm-up jog  

*Workout*  
3 sets  
9 min run at threshold pace  
1:48 min standing rest between sets  

*Cool down*  
1.6km / 1 mile jog  


**Session 2: Hybrid Workout**  

*Workout*  
3 sets  
1 min echo/assault bike  
1 min box jump  
1 min barbell push press  
1 min Russian kettlebell swings  
1 min rest  

*Male: 24 inch box, 40kg/90lbs barbell push press, 24kg/55lbs kettlebell*  
*Female: 20 inch box, 30kg/65lbs barbell, 16kg/35lbs kettlebell*  


**Session 2: Extra Credit**  

3 sets  
15 DBL DB Bicep Curl  
15 DBL DB Bent Over Row  
15 DBL DB Shoulder Press  

EXAMPLE SESSION

PRVN AFFILIATE

**Warm-up**  
2 rounds for quality:  
Cardio choice, 1 min  
8 L/8 R Single Leg Romanian Deadlifts  
10 Alternating Goblet Cossack Squats  
6 Inchworm Push-ups  
10 Mountain Climber Lunges  

**Barbell Primer**  
5 sets of:  
1 Clean Lift Off + 1 Slow Muscle Clean + 1 Low Hang Power Clean + 1 Hang Squat Clean  

Build in weight to get close to your starting percentage for today’s weightlifting.  

**Weightlifting**  
Every 2 mins for 12 mins:  
1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 75% 1RM Squat Clean  
1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 75% 1RM Squat Clean  
1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 80% 1RM Squat Clean  
1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 85% 1RM Squat Clean  
1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 87+% 1RM Squat Clean  
1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ Heavy for the day  

**WOD**  
“Bowser”  

Level 3  
Every 1 min for 6 mins, alternating between:  
6 Hang Power Cleans, 65-70% 1RM  
13/10 Bike Calories  
-- then –  
Every 1 min for 6 mins, alternating between:  
4 Hang Power Cleans, 70-75% 1RM  
13/10 Bike Calories  

Level 2  
Every 1 min for 6 mins, alternating between:  
6 Hang Power Cleans, 65-70% 1RM  
15/11 Bike Calories  
-- then –  
Every 1 min for 6 mins, alternating between:  
4 Hang Power Cleans, 70-75% 1RM  
15/11 Bike Calories  

Level 1  
Every 1 min for 6 mins, alternating between:  
8 Hang Power Cleans, 45/35 lbs  
10/8 Bike Calories  
-- then –  
Every 1 min for 6 mins, alternating between:  
6 Hang Power Cleans, 75/55 lbs  
10/8 Bike Calories  

**Mobility**  
Elevated Pigeon Stretch, 2 mins/side  
Weighted Standing Straddle, 2 mins  
Couch Stretch, 1 min/side  
Weighted Ankle Stretch, 1 min/side  

**Accessories**  
4 rounds for quality:  
100 m Farmer Carry, pick load  
L 100 ft/R 100 ft Crossover Sled Drag,  pick load  
30 secs Kettlebell Dead Bug,  pick load  

**Class Management**  
0:00 - 3:00: Whiteboard  
3:00 - 12:00: Warm-up  
12:00 - 18:00: Quick Clean Primer  
18:00 - 23:00: Get to Working Loads  
23:00 - 35:00: Clean Complex  
35:00 - 40:00: Clean-up and Get Set for Workout  
40:00 - 52:00: “Bowser”  
41:00 - 50:00: “Darkness at Noon”  
52:00 - 55:00: Clean-up  
55:00 - 60:00: Mobility + Cool Down



Sample Day

Every 3 Months

Every 6 Months

PRVN HYROX Affiliate : 3-Day Add-On

**Warm-Up**  
A. Body Heat & Mobility:  
:45 Row OR Ski  
:45 Ski OR Row  
:30 Active Deep Lunge  
:30 Active Pigeon  
:30 Down Dog Gas Pedals  
200m Jog  

B. General Prep:  
TABATA 4 (8 x :20/:10 on/off)  
Air Squats  
:10 Dead Hang > :10 Active Hang  
Down Ups  
Tall Plank  

**Workout**  
"BASE CAMP"  
AMRAP 40  
400m Run  
80m Farmer Carry  
20/15 Calorie Ski  
20 Wall Balls  
20/15 Calorie Row  
20m Burpee Broad Jump  

Pro:  
As prescribed  
Kettlebell 2x70/53lb, 2x32/24kg  
Wall Ball 20/14lb, 9/6kg to 10/9ft target  
Target = 5+ Rounds  

Open:  
As prescribed  
Kettlebell 2x53/35lb, 2x24/16kg  
Wall Ball 14/10lb, 6/4kg to 10/9ft target  
Target = 4+ Rounds  

Foundation:  
300m Run  
Keep 80m Farmer Carry  
15/10 Calorie, 15 Reps  
Kettlebell 2x35/26lb, 2x16/12kg  
Wall Ball 14/10lb, 6/4kg (lower target)  
Target = 4+ Rounds  

**Cool-down**  
:30/:30 Couch Stretch  
:30 Childs Pose  
:15/:15 Thread the Needle  
:30 Cobra  
:30 Down Dog Gas Pedals  

**Timing:**  
00:00-03:00 : Brief _(3min)_  
03:00-13:00 : Warm-up _(10min)_  
13:00-15:00 : Transition to Workout _(2min)_  
15:00-55:00 : Workout _(40min)_  
55:00-57:00 : Equipment Tidy _(2min)_  
57:00-60:00 : Cool-down _(3min)_  


PRVN SIXTY

**Warm-up**  
3 rounds for quality:  
30 Banded Bent Over Rows  
20 Cossack Squats  
8L/8R Single Arm Dumbbell Bench Press  
10 Inchworms  

**Weightlifting - Deload**  
5 sets of:  
1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat  

Start at 60% 1RM Snatch and aim to finish at 70% 1RM.  

**Conditioning**  
AMRAP in 16 minutes of:  
21 Dumbbell Bench Press, 50/35 lbs  
15 Chest-to-bar Pull-ups  
9 Burpee Box Jump Overs, 24/20 in  
Rest 1 minute  

**Accessories**  
5 rounds for quality:  
20 Banded Good Mornings  
20 Cyclist Squats, pick load  
Rest 1 minute  

**Cool Down**  
Couch Stretch, 2 mins/side  
Pigeon Stretch, 2 mins/side  
Upper Pec Stretch, 2 mins/side  
Rig Lat Stretch, 2 mins/side  
Thread-the-Needle, 2 mins/side



PRVN AGE GROUP

**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)


PRVN GO

**Warm-Up**  
8:00 Bike  
*Every 2:00 complete:*  
6 Goblet Lateral Shifts  
6 Goblet Squats  

**Strength**  
3 Sets:  
12 Dumbbell Front Squats  
12 Single Leg Glute Bridge - Foot Elevated (per side, pause 1 sec at the top)  

3 Sets:  
16 Dumbbell Reverse Lunges (total, dumbbells at side)  
16 Air Squats (fast)  

**Sweat - "Mountain Top"**  
6 Rounds:  
5 Dumbbell Thrusters  
10 Dumbbell Step Overs  
*Rest 30 secs after each round*  
*Record total time including the rest*  

**Optional Core**  
3 Sets (2:00 each):  
10 Forearm Plank Pike Ups  
10 High Plank Toe Taps to Side  
1:00 Rest  

PRVN ESPAÑOL

**Calentamiento**  
3 rondas por calidad:    
0:45 Assault Bike  
10 Push Press, 45/35 lbs   
100 ft Overhead Barbell Carry   
50 ft Walking Leg Kicks  

**Weightlifting A - Trabajo de técnica**  
Power Snatch desde Bloques  
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  
*Descanso de 2-3 minutos entre sets  

Los bloques deben colocarse de tal forma que queden 2 pulgadas arriba de las rodillas. Las repeticiones deberan hacerse de forma individual.

**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  
*Descansa 2-3 minutos entre sets

Para los High Hang Snatches deberás mantener el pecho alto mientras maximizas el empuje de piernas y giras rápidamente. Los Hang Snatches deberán tener una pausa de 2 segundos en la recepción.

**Weightlifting C - Accesorios**  
4 rondas por calidad:  
8 Good Mornings, elige el peso  
8 Glute Ham Raises  

El peso es elección del atleta. Usa el primer set como calentamiento y los siguientes 3 como sets de trabajo manteniendo la misma carga.

Si no cuentas con un GHD puedes hacer Good Mornings con liga y tempo como sustituto de los Glute Ham Raises.

**WOD**  
4 rondas, cada una por tiempo:  
400m Run  
20 Dumbbell Power Cleans, 50/35 lbs  
20/16 Assault Bike Calories  
10 Devil Press, 50/35 lbs  

Descansa 2 minutos entre cada ronda


SESIÓN DE EJEMPLO

PRVN HYROX Base

**DAY 1:**  
_Warm Up:_  
5 Minute Easy Jog  

_For Distance:_  
8 Rounds:  
3 Minutes at easy pace (3-4/10 RPE)  
2 Minutes at threshold pace  
2 Minutes at 5-10s faster than threshold  

_Cool Down:_  
5 Minute Easy Jog  

_Purpose:_  
Fartlek training focuses on building both speed and endurance within the one session - blending both aerobic and anaerobic training. Fartlek training allows us to handle changes in pace and effort during races which is vital in a sport like Hyrox where you experience a multitude of different intensities.  

Final progression fro your Fartlek run here also, reducing time at 'easy' pace, in turn increasing overall intensity of the workout.  

Level 3: As Prescribed  
Level 2: 6 Rounds  
Level 1: 4 Rounds  

**DAY 2:**  
_Warm Up:_  
As prescribed  

_Strength:_  
For load:  
4 sets  
6 Barbell Bench Press, 2 RIR  
6 Strict Chin-ups, 1-2 RIR  
2 min rest  
*Add load/band assistance where necessary  

4 sets  
6 Barbell Push Press, 2 RIR  
8-10 Single Arm Dumbbell Row, 2 RIR  
90s rest  

_Conditioning:_  
For rounds & reps:  
12:00 AMRAP  
200m Run  
200m Row Erg  
20m Walking Lunge  

3 Minutes Rest  

12:00 AMRAP  
200m Run  
200m Ski Erg  
100m Farmer Carry  

Walking Lunge: Hyrox Weight  
Farmer Carry: Hyrox Weight  

_Optional Workout:_  
For Time:  
6 x Rounds  
450m Row Erg  
0:30 Rest
450m Ski Erg  
90s Rest  

Progression from last week here. Focused on building volume at threshold erg pace. Goal here is sustained pacing from last week with the added volume. Look for consistency interval to interval.  

Level 3: As prescribed  
Level 2: 400m Row & Ski  
Level 1: 300m Row & Ski  

PRVN HYROX Affiliate : 7-Day Complete

PRVN HYROX – 7 Day Complete is a full-spectrum hybrid training program designed to complement the existing PRVN Affiliate GPP offering or stand alone as a complete solution for hybrid-focused gyms. This track delivers progressive, race-aligned training that blends strength, aerobic capacity, and functional movement—structured to build the physical and mental tools required for HYROX success.  

With daily coaching notes and video briefs, the program supports confident delivery and creates a seamless experience for coaches and athletes alike. Built around seasonally themed training blocks, it ensures your community stays on track and engaged all year round.  

About This Program

This program builds the engine, movement quality, and grit required for both HYROX racing and high-performing functional fitness. Whether athletes plan to step onto a competition floor or simply want to train with purpose, PRVN HYROX offers clear progression and session intent across the season.  

Sled work, running intervals, machine conditioning, and functional movement patterns are programmed with volume, intensity, and pacing strategies in mind—allowing athletes to build capacity, reduce fatigue, and move with greater efficiency in and out of the gym.  

Improving Overall Health & Fitness

The aim is to provide progressive, race-inspired hybrid training 7 days a week that supports both performance and longevity.  
- Programming follows block-based progression in line with the HYROX season  
- Strength development includes targeted work to support sled push/pull, lunges, carries, and wall balls  
- A varied weekly structure includes solo efforts, partner formats, race simulations, and mixed-modal workouts  
- Completion levels—Pro, Open, and Foundation—allow for scalable, inclusive delivery  
- Coaches receive daily video briefs and session notes to support class management, education and execution  
- Movement quality, mobility, and recovery are built into the design to support consistent training  

Aim Of The Program

We do NOT offer refunds for any of our online programming. Please be sure to select the correct programming at checkout. Also, please be sure to cancel your subscription before your billing cycle ends and your new one begins. PRVN Fitness is NOT responsible for cancelling your memberships. If you need assistance cancelling your membership, please email support@btwb.com.

PRVN HYROX Affiliate : 7-Day Complete

About This Program

Improving Overall Health & Fitness

Aim Of The Program

Sample Day

Refund Policy

Additional Programs