Wednesday August 5th

Warm-Up

General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips

Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.

Conditioning
"PRVN Engine"
AMRAP
10:00 AMRAP
1500m Run
Max Calorie Row (in remaining time)
Rest 5:00

10:00 AMRAP
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike combined)
Goal: 40/30+ Calories per AMRAP

***Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

****Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

****Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
‍

Big Class Option
The run is intentionally longer than the time on each machine to allow for 5:00 delays if needed in order to run 4 groups on this workout and start athletes on different stations. This would mean two groups starting on the Row and two starting on the Echo, but a 5:00 delay for the second Row group and second Echo Group. Think of this as Group 1A + 1B on the Run + Row, and Group 2A + 2B on the Run + Echo. Where the B groups are the ones starting on the 5:00 Delay.

Bad Weather Option:
Sub 45 Shuttle Runs for 1500m Run
(25/25ft, 7.5/7.5m) = Shuttle Run

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 40/30+ Calories per AMRAP, 80/60+ Total Calories
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Complete the 1500m run in a time that leaves at least 2:30-3:30 on the clock for machine work, arriving at the rower or bike with enough left to push a genuine calorie effort.

Secondary Objective: Match or improve on your Week 1 PRVN Engine run split and calorie output; use your previous data as the benchmark and chase a specific number, not a vague effort.

Workout Strategy

Two AMRAPs, one fixed cost, one variable reward. The 1500m run decides everything. Athletes who run that distance at a controlled, aerobic pace will step onto the rower or bike with time and energy to push real calories. Athletes who sprint it and redline will be standing at the machine trying to recover, and that time does not come back. This is a re-test, so if you have Week 1 numbers, use them: know your run split, know your target calorie pace, and run with a purpose rather than a feeling. The five-minute rest between AMRAPs is structured and intentional; use it to recover fully, not to pace around and lose it. AMRAP 2 should feel hard from the moment you start the run, and the Echo Bike at the end of a second 1500m is the real test of your engine. Run controlled, transition fast, and empty the tank on the machine.

Modifications / Adjustments

1500m Run: Reduce distance to 1200m or 1000m / Treadmill substitution / 6:00 Bike Erg or Echo Bike if running is not an option
Calorie Row: Reduce target / Ski Erg at equivalent calories / Echo Bike substitution
Calorie Echo Bike: Reduce target / Assault Bike or any air bike substitution / Row at equivalent calories

‍

‍