The MVMT LAB – MVMTGPP
Warm-up
3:00 Jump Rope
-into-
2:00 Run
-into-
3 sets (10 minutes)
10 Ring Rows
30ft empty sled Walk
20 Alternating V-Ups
**2. Workout Prep**
Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in.
– into –
3 sets
30ft Sled Push (work up to weight)
1 Rope Climb (half way/1-2 pulls)
Conditioning
Metcon (Time)
* Target time: 15-17 minutes
* Time cap: 24 minutes
10 rounds
100’ Sled Push (2×45/1×45) (Or 100′ Lunge Walk)
2 Rope climbs
Fit
10 rounds
100’ Sled Push (1×45/1×25) (Or 100′ Lunge Walk)
1 Rope climb (Or 8 Inverted Ring Rows)
Lifestyle
10 rounds
100’ Sled Push (empty) (Or 25 Box Step Ups)
10 Ring Rows
Large Class Option:
10rds Partners
100′ sled 4×45/3×45
4 rope climbs