The MVMT LAB – MVMTGPP
Warm-up
3:00 Machine
-into-
Banded 7’s
-into-
3 sets
3 Zombie Rope Climbs or 10 Ring Rows
3 Sandbag Cleans (light) + 50ft Sandbag Carry
5 Inch Worms
Conditioning
**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
1 Rope Climb (halfway)
1 Sandbag Clean
10-yard Sandbag Carry (at workout weight)
Metcon (Time)
* Target Time each set: sub 2 minutes
* Time Cap each set: 3 minutes
2 sets:
10 Rope Climbs
-rest until 3 minutes-
20 Sandbag Cleans (150/100) (Or 20 Power Cleans @185/125)
-rest until 6 minutes-
20 Bar Muscle Ups (Or 20 Burpee Pull-Ups)
-rest until 9 minutes-
100-yard sandbag carry (150/100) (Or Farmer Carry 2×100/2×70)
-rest until 15 minutes-
Have athletes get into groups of 2-4 while starting at different stations. They will be rotating through four stations and resting together until the 15 minutes after their 4th set.
Fitness
2 sets:
8 Rope Climbs
-rest until 3 minutes-
20 Sandbag Cleans (100/70) (or 20 Power Cleans @155/105)
-rest until 6 minutes-
15 Bar Muscle Ups (Or 15 Burpee Pull Ups)
-rest until 9 minutes-
100-yard sandbag carry (100/70) (or Farmer Carry @2×70/2×50)
-rest until 15 minutes-
Lifestyle
2 sets:
15 Ring Rows + 10 Hanging Knee Raises
-rest until 3 minutes-
20 Dumbbell Power Cleans (light)
-rest until 6 minutes-
20 Up Down + Jumping Pull Up
-rest until 9 minutes-
100-yard Farmer Carry (moderate)
-rest until 15 minutes-
Accessory
3-4 Rounds
10 Seated Single Arm DB Press (each side) @ moderate weight
10 Bent Over Lateral Raises @ light/moderate weight
15 Dbl KB Deadlifts
10 Back Racked Barbell Box Step-Ups (each side) @ moderate weight
-Rest 2-3 min b/t round-