Wednesday June 3rd

**Don't forget, starting June 5th there will be a 3 percent fee on credit card purchases. Switch to ACH in the push press app to avoid this. If you are on a a debit card please switch to ACH or credit.

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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 A-Skips + 10m B-Skips

Primer

2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

Conditioning

"PRVN Engine"

AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
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)

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Big Class Note:
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
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.

Workout Strategy

"PRVN Engine" is a test, and it demands honesty before the clock even starts. The 1500m Run is not the workout; it is the mechanism that determines how much time on the machine you earn. Go out too fast and you arrive at the rower or bike already spent. Go out at an honest, controlled effort and you arrive with legs under you and enough output left to push real calories. For most athletes the target run time on the 1500m should leave them with three or more minutes on the machine. Find that pace in the first 400 meters and hold it. Do not accelerate into the machine transition; just move directly from the finish line to the seat or pedals and start pulling or driving immediately. On the rower, build into your output in the first 10 strokes and then hold the highest rate you can sustain. On the Echo Bike, drive with both legs and arms from the first pedal stroke and do not let the pace drift downward. The five-minute rest is generous by design, so use it to genuinely recover: walk, control your breathing, and arrive at the second 1500m ready to execute the same plan. The second AMRAP is not a bonus round, it is half the test.

Modifications / Adjustments

Run: Shorten to 1200m or 1000m / Row 1500/1300m as substitute / Bike Erg 3500/3000m as direct sub for run / 45 Shuttle Runs (25/25ft, 7.5/7.5m)
Row: Sub Echo Bike / Ski Erg / Bike Erg if rowers are limited
Echo Bike: Sub Assault Bike / Ski Erg / Row if bikes are limited

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