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.

About this program
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
0.00 One Time
10 Weeks of btwb

Suitable for Intermediate & Advanced Masters

The Masters program will be split into three age groups: 35-44, 45-54, and 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

Suitable for Intermediate & Advanced Masters

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)

Refund Policy

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. For assistance on cancelling your membership, email support@btwb.com. PRVN Fitness is NOT responsible for cancelling your memberships. If you need assistance cancelling your membership, please email support@btwb.com for assistance.

0.00 One Time
10 Weeks of btwb
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness
PRVN Fitness

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