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Workouts

What Our Programming Looks Like

Our training is intentional, scalable, and built on proven methods to help you get stronger, faster, and more confident—one class at a time.

We use PRVN’s professionally designed programming as our base, but we don’t just hit play and walk away. Every workout is coached with intention—and adjusted in real-time to meet your needs. Whether you’re brand new or years in, we make sure the movement, intensity, and stimulus are right for you. Below is a sample week to give you a feel for the kind of training we do: simple, effective, and built for progress.

Sample Week of Workouts

Get a feel for the style, structure, and variety of our training. This is just a sample—but it gives you a real look at the kind of simple, effective programming we deliver every day.

Monday

Strength

Power Clean

Every 90 seconds @ 10 Sets

  • 2 Clean Pulls
  • 1 Power Clean
  • -rest :15-
  • 1 Power Clean
  • 4 Sets @ 70-80%
  • 3 Sets @ 80+%
  • 3 Sets @ 85%

Metabolic Conditioning

“River Rapids”

For Time:

3 Rounds

  • 25/20 Calorie Row
  • 20 American Kettlebell Swings
  • 15/10 Ring Dips

Kettlebell: 53/35lb, 24/16kg

Tuesday

Metabolic Conditioning

“Mountain Traverse”

For Time:

  • 1000m Run

  • 20 Bar Facing Burpees

  • 80 Wall Balls

  • 20 Bar Facing Burpees

  • 60 Pull-Ups

  • 20 Bar Facing Burpees

  • 40 Push Press

  • 20 Bar Facing Burpees

  • 1000m Run

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Barbell: 115/75lb, 52/35lb

Wednesday

Strength

10:00 EMOM

  • Minute 1: 10 Deadlifts
  • Minute 2: 3 Broad Jumps for Max Distance

Deadlifts: 55-60% of 1RM Deadlift

Metabolic Conditioning

“Canyon Climb”

Every 5:00 x 3 Sets

  • 20 Toes to Bar
  • 16 Renegade Rows
  • 12/9 Echo Bike Sprint

Dumbbells: 50/35lb

Thursday

Strength

Every 90 seconds x 6 Sets

  • 1/1 Turkish Get-Up

Score = Average Load Across

Metabolic Conditioning

“Forest Sprint”

For Time

  • 20-16-12-8-4-2
  • Alternating Dumbbell Snatch
  • Box Jump Overs

Dumbbell: 50/35lb, 22.5/15lb
Box Height: 24/20in

Friday

Strength

Front Squat

  • Every 2:30 minutes x 4 Sets
  • Set 1: 3 Reps @ 70%
  • Set 2: 3 Reps @ 75%
  • Set 3: 3 Reps @ 80%
  • Set 4: 5 Reps @ 75%

% of 1RM Front Squat

Metabolic Conditioning

“Summit Strength“

16:00 EMOM

  • Minute 1: 4 Bench Press
  • Minute 2: 8/8 Back Rack Reverse Lunges
  • Minute 3: 16 GHD Sit-Ups
  • Minute 4: Rest

Bench Press: 75%+ and Building to Heavy 4 Rep

Back Rack Lunges: 135/95lb

 

Saturday

Metabolic Conditioning

“Coastal Relay”

For Time, With Partner, Alternating Rounds

  • 6 Rounds
  • 10 Clean and Jerk
  • 3 Wall Walks

Into..

  • 6 Rounds
  • 12/9 Calorie Row
  • 6 Lateral Burpees Over the Rower

Into..

  • 6 Rounds
  • 12/9 Calorie Bike
  • 36 Double Unders

Barbell: 135/95lb

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