PRVN Masters
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.
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
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.