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The PRVN Fitness Program is an easy to follow training guide that can be adapted to all levels of skill and fitness. Each session is designed by highly experienced coaches to be completed within an hour using easily accessible equipment with both basic and advanced movements. Our programming will also serve as an educational tool, giving tips on how to improve your technique and get the most out of your active recovery.

The aim of our program is for you to be able to train within an hour time frame using the fundamental movements of CrossFit, no matter if you are a beginner or advanced athlete. The program is focused on improving your fitness and you will be in control of the intensity. We will be constantly interacting with you through social media and providing you support via email. The program will also have easily accessible equipment and movements and you will also be able to choose your own rest days.

Sign Up

For more advanced athletes we offer competition based programming that allows you to train like the world’s fittest. This program allows you the full experience of exactly how the world’s fittest woman trains and offers greater insights into achieving peak performance at the top levels.

You will have the ability to select the desired option for your level of fitness: Lvl 3: Advanced Athletes - Sanction/Regional/Crossfit Games athletes Lvl 2: Intermediate /Advanced Athletes - Aspiring sanctional/regional athletes Lvl 1: Intermediate - Crossfit Open or fitness enthused athletes

Take me there

PRVN Affiliate, preparing and motivating coaches for every session to train the General Physical Preparedness community. Built on years of knowledge of both the elite and everyday affiliate athletes, PRVN has designed the GPP Affiliate Program. Aiming to provide an all round exceptional experience every day in the gym for both coaches and athletes. Our programming gives a goal intent for each session as well as specific guidance and technique points of performance for the day to get the most out of your athletes.

Take Me There

We have an evolving catalogue of resources and education aimed at supporting your journey. Through an easy to follow E-Book format, our online resources are a great way to keep improving your knowledge and understanding of how to gain the most out of your training, nutrition and mindset.

Browse E-Books

The PRVN Fitness Program is an easy to follow training guide that can be adapted to all levels of skill and fitness. Each session is designed by highly experienced coaches to be completed within an hour using easily accessible equipment with both basic and advanced movements. Our programming will also serve as an educational tool, giving tips on how to improve your technique and get the most out of your active recovery.

The aim of our program is for you to be able to train within an hour time frame using the fundamental movements of CrossFit, no matter if you are a beginner or advanced athlete. The program is focused on improving your fitness and you will be in control of the intensity. We will be constantly interacting with you through social media and providing you support via email. The program will also have easily accessible equipment and movements and you will also be able to choose your own rest days.

Sign Up

For more advanced athletes we offer competition based programming that allows you to train like the world’s fittest. This program allows you the full experience of exactly how the world’s fittest woman trains and offers greater insights into achieving peak performance at the top levels.

You will have the ability to select the desired option for your level of fitness: Lvl 3: Advanced Athletes - Sanction/Regional/Crossfit Games athletes Lvl 2: Intermediate /Advanced Athletes - Aspiring sanctional/regional athletes Lvl 1: Intermediate - Crossfit Open or fitness enthused athletes

Take me there

PRVN Affiliate, preparing and motivating coaches for every session to train the General Physical Preparedness community. Built on years of knowledge of both the elite and everyday affiliate athletes, PRVN has designed the GPP Affiliate Program. Aiming to provide an all round exceptional experience every day in the gym for both coaches and athletes. Our programming gives a goal intent for each session as well as specific guidance and technique points of performance for the day to get the most out of your athletes.

Take Me There

We have an evolving catalogue of resources and education aimed at supporting your journey. Through an easy to follow E-Book format, our online resources are a great way to keep improving your knowledge and understanding of how to gain the most out of your training, nutrition and mindset.

Browse E-Books

Fitness Programming

The PRVN Fitness Program is an easy to follow training guide that can be adapted to all levels of skill and fitness. Each session is designed by highly experienced coaches to be completed within an hour using easily accessible equipment with both basic and advanced movements. Our programming will also serve as an educational tool, giving tips on how to improve your technique and get the most out of your active recovery.

IMPROVE YOUR OVERALL HEALTH AND FITNESS

Achieve high intensity workouts in our PRVN Fitness training program. Our goal is for you to get more work done in less time. A simple and effective program developed with accessible movements and equipment to be readily available for anyone to use. Perfect for beginner through to advanced athletes wanting to become better and fitter everyday through the use of CrossFit movements.

SUITABLE TO ALL LEVELS

Our Fitness Program is tailored for anyone and everyone wanting to get their fitness in within an hour.
For both advanced through to beginner athletes this program can be done in your garage gym, globo style gyms and certainly at Crossfit Affiliates.

AIM OF THE PROGRAM

The aim of our program is for you to be able to train within an hour time frame using the fundamental movements of CrossFit, no matter if you are a beginner or advanced athlete.

  • You will be in control of the intensity
  • The program is focused on improving your fitness
  • We will be constantly interacting with you through social media and providing you support via email
  • You will have the flexibility to choose your own rest days
  • The training program will have easily accessible equipment and movements

EXAMPLE SESSION

Warm-Up
AMRAP 5 minutes, For Quality:

5 Box Step Ups 24/20"
10 Push Ups
10 Back Squats 45/35lb

Conditioning:
For Time:

25-20-15
Box Jumps @24/20""
15-20-25
Handstand Push-Ups

Rest 4:00 minutes

15*10*5*
Power Cleans 95/65lb
*20m Back Rack Walking Lunge

Rest 4:00 minutes

25-20-15
Dumbbell Box Step-Ups @50/35lb - 24/20""
Dumbbell Snatches

Goal Time Cap = 40 minutes

Note:

  • Power Clean load should be heavy enough to force you to singles. ideally a cycle rate of one rep every 5 seconds would be ideal. The Back Lunges can be a different load. Ideally with them they should be completed unbroken.

Or

AMRAP x 4 minutes

10 Push-Ups
10 Toes To Bar

Rest 1:00 minute

AMRAP x 4 minutes

10 Deadlifts @135/95lb
10 Bar Facing Burpees

Rest 1:00 minute

AMRAP x 4 minutes

400m Run
*In remaining time
Max Dumbbell Hang Clean and Jerks @50/35lb

*Rest 5:00 minutes, repeat

Score = Rounds & Reps of each interval

FAQ

Who should be following the PRVN Fitness Program?

Our program is tailored to suit both beginner and advanced athletes looking to improve their fitness with minimal time available.

How long with each training day take me?

Session are designed to fit within 60 minutes, 6 days per week. With that said you don’t need to train all 6 days.
(However, we highly recommend committing to 4+ days a week to experience the benefits of the program.)

What equipment is necessary to do this program?

Very basic equipment. You will be able to complete this programming in a garage gym, globo gym and most certainly at an Affiliate.

How many days per week will I get programming?

6 day per week - 1 rest day or catch up day

What can I expect or need to know to get the most out of your program?

Consistency is key. If you are consistent with our program you will experience positive benefits to your fitness, mentally and physically.

What results should your followers expect from this program?

Our goal is to increase YOUR overall fitness and strength in an efficient time domain. Designed to get more work done in less time!

About PRVN Fitness

Our mission is to empower as many people across the globe to reach new heights and become PRVN.