Friday January 9th

General Prep
2 Sets: Increasing Intensity
12/9 Calorie Row
4 Burpee Lateral Step-Overs (Rower)
8 Alternating Box Step-Ups + 4 Box Jumps
6 Scapular Pull-Ups
6 Bar Kip Swings
8 Medball Deadlifts + 8 Medball Squats
Gymnastics Practice and Progressions
Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions
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Butterfly Pull-Ups
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Specific Prep
2 Sets:
9/7 Calorie Row at Pace
4 Burpee Box Jump Overs
4-6 Pull-Ups
6-8 Wall Balls

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"PRVN Affiliate Baseline"
For Max Reps
20:00 EMOM
Minute 1: Row Calories
Minute 2: Burpee Box Jump Overs (Facing)
Minute 3: Chest-to-Bar Pull-Ups
Minute 4: Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in

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Level 2:
20:00 EMOM for Max Reps
Minute 1: Row Calories
Minute 2: Burpee Box Jump Overs (Facing)
Minute 3: Pull-Ups
Minute 4: Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in

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Level 1:
20:00 EMOM for Max Reps
Minute 1: Row Calories
Minute 2: Burpee Box Step-Ups
Minute 3: Jumping Pull-Ups
Minute 4: Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
Box Height: 24/20in

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Masters 55+:
20:00 EMOM for Max Reps
Minute 1: Row Calories
Minute 2: Burpee Box Jump Overs (Facing)
Minute 3: Pull-Ups
Minute 4: Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
Box Height: 24/20in

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Goal: 260/240+ Reps
Stimulus: Mixed-modal baseline test assessing cyclical output, gymnastics stamina, and leg endurance under repeatable fatigue
RPE: 8.5–9/10

Primary Objective: Sustain repeatable rep ranges each minute without major fall-off
Secondary Objective: Protect grip and shoulder stamina to maintain chest-to-bar and wall ball consistency late

Workout Strategy
The PRVN Affiliate Baseline is designed to be a repeatable diagnostic, not a one-minute max effort. Each station should be approached at a strong but sustainable pace that you can reproduce for all five cycles.

Row calories should be aggressive but controlled, avoid redlining early. Burpee box jump overs must stay smooth and efficient with minimal time spent on the box. Chest-to-bar pull-ups are the most volatile station; athletes should break early and often to preserve rhythm and avoid grip failure. Wall balls should be completed with a steady cadence and controlled breathing, using the legs to protect the shoulders.

The athletes who score best here are the ones who look the most composed across all 20 minutes.

Movement Modifications / Adjustments
Row: Reduce Calories / Adjust to Bike or Ski Erg / Use :45–:60 Time Domain
Burpee Box Jump Overs: Reduce Reps / Lower Box Height / Adjust to Step-Over Burpees or Lateral Burpees Over Line
Chest-to-Bar Pull-Ups: Reduce Reps / Adjust to Pull-Ups or Banded Chest-to-Bar / Move to Ring Rows
Wall Balls: Reduce Reps / Lighten Load / Adjust to Medball Squats

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