Best PRVN Fitness Training Programs

This extensive guide to the best PRVN Fitness training programs will provide you with everything you need to take your health, fitness and performance to the next level.

What is PRVN Fitness?

Led by coach Shane Orr, and 6x “Fittest Woman on Earth”, Tia-Clair Toomey, PRVN Fitness is a virtual training platform developed by the world-class athletes at team PRVN.

What does PRVN Mean?

PRVN is short for Proven; being PRVN means more than just turning up day after day. Through years of dedication and innovation, they have developed mindsets and methods to achieve what had never been achieved before.

Their mission is to empower as many people across the globe to reach new heights and to become PRVN and Leave No Doubt.

Where is PRVN Fitness Based?

Although Shane and Tia-Clair are from Australia, they moved to the USA and PRVN Fitness is based in Nashville, USA.

PRVN Fitness is a brand that provides the best in online programming, e-book programs and apparel.

PRVN Fitness Training Programs

If you already know what you want, click the appropriate link in the table below.

Program	Length	Focus
Strength	10 weeks	Strength
Bodyweight	6 weeks	Strength, endurance
Squat	8 weeks	Strength, skill
Core	8 weeks	Strength
Rowing	8 weeks	Endurance, skill
Swimming	8 weeks	Endurance, skill
Running	8 weeks	Endurance, skill
Pull Ups	8 weeks	Strength, skill
Muscle Ups	8 weeks	Strength, skill
Murph Prep	30 days	Endurance, skill

Otherwise browse through this article to learn more about the perfect program for you.

Who is Tia-Clair Toomey-Orr?

Tia-Clair Toomey is best known as a CrossFit athlete, where she has won the CrossFit Games six times (2017, 2018, 2019, 2020, 2021, 2022).

Besides CrossFit, she also competed in weightlifting, winning a gold medal at the 2018 Commonwealth Games in the 58kg category.

Toomey-Orr has been a representative for Australia at the Commonwealth Games and competed in the 2016 Rio Olympics in weightlifting.

Who is Shane Orr?

Shane Orr is an Australian CrossFit and strength and conditioning coach who is best known for his work with elite CrossFit athletes.

He is the coach of six-time CrossFit Games champion Tia-Clair Toomey and has also coached other successful CrossFit athletes, including Brooke Wells.

Together they run PRVN Fitness, and are the most successful coach and athlete team in the history of the sport of fitness.

1. PRVN 10-WEEK STRENGTH PROGRAM – EBOOK

Available here as a digital eBook, this 10-week Strength Program was developed by the expert team at PRVN, led by strength coach Shane Orr and 6-time “Fittest Woman on Earth” Tia-Clair Toomey.

The goal with this program is to help you develop your baseline strength and ability to move heavier loads for multiple reps. It was adopted directly from the program Toomey put to use in preparation for one of her successful title defences at the CrossFit Games. There are 4 sessions each week (except for week 10), and all workouts are explained in great detail (including the how and why of the movement), with accompanying photos provided by Tia herself.

Most days will involve two main lifts and 1-2 accessory components to complement. The program can be run in conjunction with a functional fitness or other training plans.

EQUIPMENT NEEDED:

• Barbell
• Plates (including fractional plates)
• Rack or Rig
• Glute Ham Developer (GHD)
• Plyo Box
• Dumbbells
• Resistance Bands

2. PRVN BODYWEIGHT PROGRAM EBOOK – 6 WEEK

The 6-Week Bodyweight Training Program eBook was created by the team at PRVN, led by strength coach Shane Orr and Rogue athlete Tia-Clair Toomey–6x “Fittest Woman on Earth.”

This unique, equipment-free program was developed for people with busy schedules who need to take their workout opportunities whenever, and wherever, they can find them. The comprehensive but easy-to-follow eBook is packed with helpful guidance to maximize the effectiveness of each workout, including tips for pre-program preparation and warm-up exercises, as well as motivational quotes and day-by-day goal setting.

While the PRVN Bodyweight Program includes workouts every single day across the full 6 weeks, there is still plenty of freedom for each individual to adapt the program to their own body, taking recovery days where needed and pushing each workout only as hard as they’re prepared to. Each workout should take little more than 30 minutes; a low volume that allows further room for adaptation to each individual’s abilities.

EQUIPMENT NEEDED:

• None

3. PRVN SQUAT PROGRAM EBOOK – 8 WEEKS

Available here as a digital eBook, the PRVN 8 Week Squat Program was co-developed by Rogue athlete and 6-time “Fittest Woman on Earth” Tia-Clair Toomey. Along with her own unimpeachable track record as a competitor, Tia’s work with her husband and coach Shane Orr has helped PRVN become one of the leading providers of training programs that are welcoming to all, but still challenging and difference-making for experienced athletes.

“When I started my journey, I had the opportunity to work with such experienced and well educated coaches,” Toomey says. “Now I want to share my knowledge with as many people as possible through this programming.”

“We have utilized many accomplished squat programs in the past,” adds Orr, “but we found they never aligned with Tia’s diverse goals. So we’ve combined particular squat programs that Tia has personally trialled and tailored them [into this program].”

The PRVN 8 Week Squat Program includes detailed but easy-to-follow workouts broken into three sessions per week, with progressing difficulty. Weights and rep levels can be adjusted based on an athlete’s self-assessment in order to ensure they perform each movement correctly and safely.

EQUIPMENT NEEDED:

• Barbell
• Plates
• Rack or Rig
• GHD
• Resistance Bands

4. PRVN CORE PROGRAM – 8 WEEKS

Available here as a digital eBook, the PRVN 8 Week Core Program was personally developed by Rogue athlete and 6-time “Fittest Woman on Earth” Tia-Clair Toomey. Along with her own unimpeachable track record as a competitor, Tia’s work with her husband and coach Shane Orr has helped PRVN become one of the leading providers of training programs that are welcoming to all, but still challenging and difference-making for experienced athletes.

“Core strength is necessary for every fundamental component of fitness,” Toomey says. “Visible abs are one of the most sought after physical traits, and there’s plenty of misinformation out there about how to achieve them. We’ve put this program together to give recreational athletes a chance to develop a strong, healthy core that also looks fantastic. It won’t give you abs by itself (diet is a huge part of this), but it will build the foundation and develop what you already have.”

The PRVN 8 Week Core Program is the same program Tia uses at the start of each training season, and the workouts are directly inspired by her own tried and true methods for building and maintaining core strength all year round.

EQUIPMENT NEEDED:

• Medballs
• Slam Ball
• Dumbbells
• Pull-Up Bar
• GHD or Decline Bench
• Resistance Bands

5. PRVN ROWING PROGRAM – 8 WEEKS

The PRVN Rowing Program, available here as a digital eBook, was developed for use with a Concept 2 Rower. Applicable to relative beginners and seasoned athletes alike, this program is a comprehensive guide not only for improving one’s performance on a rowing machine, but for better understanding the machine itself and optimizing its capabilities.

Led by strength coach Shane Orr and Rogue athlete Tia-Clair Toomey (6x “Fittest Woman on Earth”), PRVN has gained a devoted following for their diverse and battle tested training programs. The Rowing eBook is no exception, as the 8-week program covers everything from valuable warm-ups and practice drills to monitor use, damper settings, work-to-rest ratio, and thorough explanations of the key “Points of Performance” in the rowing movement.

Starting with a set of timed “test” workouts to gauge each athlete’s baseline, the program rolls out with three workouts each week: two specifically for rowing and one between the rowing days for additional strength training. The program can be utilized alongside an athlete’s existing training or entirely on its own. If used as a complement to an existing program, PVRN recommends implementing the Rowing Program toward the beginning of a training session.

EQUIPMENT NEEDED:

• Concept 2 Rower
• Barbell
• Squat Rack
• Kettlebells
• AbMat
• Plyobox
• Resistance Bands
• Heavy Sandbag

6. PRVN SWIMMING PROGRAM – 8 WEEKS – EBOOK

This unique 8-week Swimming Program was developed by the expert team at PRVN, led by strength coach Shane Orr and 6-time “Fittest Woman on Earth” Tia-Clair Toomey. It’s available here as a digital eBook only.

The PRVN Swimming Program is designed to help athletes work on their proficiency and efficiency in the water, and includes a progression of 2 sessions per week, across 8 weeks, that will improve overall endurance and speed, no matter your level of experience at the outset. A “test week” at the beginning of the program helps set a guideline suited to each athlete, and PRVN always encourages individuals to take extra rest or scale down a workout if any part of the progression becomes too challenging as written.

Along with the detailed descriptions of each session, the PRVN Swimming Program eBook also includes helpful guidance on terminology and the required equipment, which can typically be found at any gym pool (kickboard, pool buoy, and paddles).

EQUIPMENT NEEDED:

• Kickboard
• Pool Buoy
• Paddles

7. PRVN COUCH TO 5K PROGRAM EBOOK – 8 WEEKS

The PRVN Couch to 5K Program, available here to purchase as a digital eBook, is a great option for the absolute beginner (literally coming off the couch) as well as for strength athletes looking to improve a weakness in their running game after some setbacks or time away. Don’t be fooled, though.

While the program is welcoming to all, it’s not a walk in the park. By incorporating weekly progressive running with varying intensities and workout styles, Couch to 5K is designed to challenge the individual while also instilling a greater appreciation for running as part of their daily lives.

Led by strength coach Shane Orr and Rogue athlete Tia-Clair Toomey (6x “Fittest Woman on Earth”), PRVN has gained a devoted following for their comprehensive and battle tested training programs. The Couch to 5K Program is no exception, as the day-to-day guide provides both the “how” and “why” behind each workout across a full 8 weeks.

EQUIPMENT NEEDED:

• None

8. PRVN FITNESS TRAINING PROGRAMS: PULL-UP – 8 WEEKS

This 8-week Pull-Up Training Program was developed by the expert team at PRVN, led by strength coach Shane Orr and 6-time “Fittest Woman on Earth” Tia-Clair Toomey. Available here as a digital eBook, the PRVN Pull-Up Program is adaptable to athletes of all experience levels, and can prove equally effective for the person looking to improve their form on one pull-up or ramp up their speed on a series of multiple pull-ups.

There are two training sessions per week across the 8-week program, ranging from 20 to 40 minutes. These sessions are written with the intention of complementing an athlete’s existing regimen as either a finisher or an accessory piece. Each session also includes a specific focus, from strength development to stamina, movement control, grip strength, and accessory work.

Whether you’re a beginner or a seasoned athlete, PRVN’s meticulous eBook is full of functional, specific details, including a guide to each movement in the program (featuring photo examples with Tia Toomey herself), warm-up and cool-down advice, and session descriptions that explain both the how and why behind each workout. 

EQUIPMENT NEEDED:

• Rig/Rack with Pull-Up Bar
• Low and High Gym Rings
• Plyo Box
• Light and Medium Resistance Bands
• 25 LB Plates
• Light to Heavy Dumbbells
• Light to Heavy Kettlebells
• Barbell

9. PRVN FITNESS TRAINING PROGRAMS: MUSCLE-UP – 8 WEEKS

Available here as a digital eBook, this 8-week Muscle-Up Program was developed by the expert team at PRVN, led by strength coach Shane Orr and 6-time “Fittest Woman on Earth” Tia-Clair Toomey. To help as many athletes as possible, the program is split into two pathways:

• Pathway A (Beginner) – Developing the ability to perform a consistent, successful ring muscle-up.
• Pathway B (Advanced) – Improving stamina and capacity to complete 30 ring muscle-ups in the shortest time possible.

No matter which pathway you take, PRVN’s meticulous training plan focuses on improvement through progressive and exercise-specific strength and skill sessions, with two dedicated 20-30

sessions each week across 8 weeks. Instructions for each session are clear and concise, and athletes can always reach out to the PRVN team with questions as they progress.

EQUIPMENT NEEDED:

• Gymnastic Rings with secure anchor points

10. PRVN FITNESS TRAINING PROGRAMS: MURPH PREP – 30 DAYS

The PRVN 30 Day Murph Prep Program, available here to purchase as a digital eBook, is designed to help athletes gradually build up the volume and conditioning necessary not only to complete the “Murph” workout (either partitioned or unpartitioned), but to limit the soreness that tends to come in the hours and days that follow.

Led by strength coach Shane Orr and Rogue athlete Tia-Clair Toomey (6x “Fittest Woman on Earth”), PRVN has gained a devoted following for their comprehensive and battle tested training programs. The Murph Prep Program is no exception, as athletes are provided a day-by-day guide that steadily ramps up the workout while accounting for both the physical safety and mental approach of each individual.

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Background on the Murph:

The “Murph” is a celebrated Hero Workout that dates back to 2005. It was named in honor of Lt. Michael Murphy, who was killed in Afghanistan earlier that year along with two other members of his team.

As a tribute to soldiers who have made the ultimate sacrifice, the Murph workout has always been one of CrossFit’s most challenging benchmark tests of overall fitness and endurance. Tackling it successfully starts with putting yourself in the best position to succeed in the weeks beforehand.

EQUIPMENT NEEDED:

• Pull-up Bar
• Weight Vest

PRVN Fitness Training Programs

Program	Length	Focus
Strength	10 weeks	Strength
Bodyweight	6 weeks	Strength, endurance
Squat	8 weeks	Strength, skill
Core	8 weeks	Strength
Rowing	8 weeks	Endurance, skill
Swimming	8 weeks	Endurance, skill
Running	8 weeks	Endurance, skill
Pull Ups	8 weeks	Strength, skill
Muscle Ups	8 weeks	Strength, skill
Murph Prep	30 days	Endurance, skill