PRVN Masters
PRVN Masters
Product Description
The PRVN Masters subscription training program is an adaptation of the PRVN Compete program, with athletes aged 35 and older in mind. These sessions were developed by the expert team at PRVN Fitness, led by strength coach Shane Orr and 6-time “Fittest Woman on Earth” Tia-Clair Toomey. Easily accessed with the Beyond the Whiteboard App, the Masters subscription offers competition based programming with unique insights into achieving peak performance at the highest levels.
CHOOSE YOUR LEVEL:
The PRVN Masters program is applicable to athletes with both intermediate and advanced experience, and is split into three target age groups: 35-44, 45-54, and 55+. For each age group, there is also a 3 level tier system to help guide athletes in choosing the appropriate option suited to their current fitness level. Subscribers can select this level each day, moving up or down as they see fit:
- Lvl 1: Intermediate Athletes / CrossFit Open competitors, Age Group Online Qualifiers aspirations
- Lvl 2: Intermediate to Advanced Athletes / Age Group Online Competitors, CrossFit Games aspirations
- Lvl 3: Advanced Athletes / CrossFit Games Competitors
The PRVN team has developed unique mindsets and methods to both achieve and sustain success. With the Masters program, any athlete can experience the daily routine of the Fittest on Earth while still having the freedom to adapt the schedule to their own lifestyle or modify the weight(s) to their own ability (PRVN suggests keeping the time caps as recommended). Additional support is provided through the app and e-mail, with special access to the PRVN coaches and personalized goal setting and result sharing within the community, including leaderboards and analytics.
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PRVN Masters Subscription Program - BTWB
The PRVN Masters subscription training program is an adaptation of the PRVN Compete program, with athletes aged 35 and older in mind. These sessions were developed by the expert team at PRVN Fitness, led by strength coach Shane Orr and 6-time “Fittest Woman on Earth” Tia-Clair Toomey. Easily accessed with the Beyond the Whiteboard App, the Masters subscription offers competition based programming with unique insights into achieving peak performance at the highest levels.
Choose Your Level:
The PRVN Masters program is applicable to athletes with both intermediate and advanced experience, and is split into three target age groups: 35-44, 45-54, and 55+. For each age group, there is also a 3 level tier system to help guide athletes in choosing the appropriate option suited to their current fitness level. Subscribers can select this level each day, moving up or down as they see fit:
- Lvl 1: Intermediate Athletes / CrossFit Open competitors, Age Group Online Qualifiers aspirations
- Lvl 2: Intermediate to Advanced Athletes / Age Group Online Competitors, CrossFit Games aspirations
- Lvl 3: Advanced Athletes / CrossFit Games Competitors
The PRVN team has developed unique mindsets and methods to both achieve and sustain success. With the Masters program, any athlete can experience the daily routine of the Fittest on Earth while still having the freedom to adapt the schedule to their own lifestyle or modify the weight(s) to their own ability (PRVN suggests keeping the time caps as recommended). Additional support is provided through the app and e-mail, with special access to the PRVN coaches and personalized goal setting and result sharing within the community, including leaderboards and analytics.
EQUIPMENT NEEDED:
FAQ
Sample Session
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)
Gear Specs
Specifications:
- PRVN Digital Training Program for BTWB App
- Monthly Subscription
- Programmed by the PRVN Fitness team
- 3 Age Groups (35-44, 45-54, 55+) and 3 Skill Levels
- Sessions Provided Each Day w/ instructions, demo videos, and more
HOW IT WORKS:
What will I get?
After purchasing a PRVN Masters program subscription from Rogue, customers will be able to schedule the program into their calendar on the BTWB App.
BTWB Access
PRVN Fitness provides a complete session to subscribers on each scheduled day, with detailed warm-ups and themed workouts / WODS, all backed by helpful instructions, equipment info, movement demos, and more.
More on Beyond the Whiteboard and PRVN
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
Led by strength coach Shane Orr and Rogue athlete Tia-Clair Toomey (6x “Fittest Woman on Earth”), Nashville-based PRVN Fitness has gained a devoted following for their diverse and battle tested training programs. As their mission statement says, “Being PRVN means more than just turning up day after day. Through years of dedication and innovation, we developed mindsets and methods to achieve what had never been achieved before. Our mission is to empower as many people across the globe to reach new heights and to become PRVN and Leave No Doubt.”
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is is a digital subscription program and NOT a physical product.
