The MVMT LAB – ENDURANCE
Workout Order (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 230801
45:00-65:00
Workout 2: Strength I
75:00-85:00
Workout 3: 230731
90:00-100:00
Stretching
Focus
– Macro: Gwen and clean and jerk
– Micro: Strength and skill stamina
– Focuses on strength and skill stamina in longer workouts.
Warm-up (No Measure)
1 set:
20 pulls on rower
5 inchworm push-ups
10 banded pass throughs
15 banded pull-aparts
1 set:
20 pulls on rower
10 med-ball good mornings
10 med-ball deadlifts
5 burpees over the med ball
1 set:
20 pulls on rower
10 med-ball front squats
10 med-ball strict presses
5 burpees over the med ball
1 set:
20 pulls on rower
10 wall-ball shots
5 burpees over the med ball
– This progressive warm-up is intended to get you primed for today’s workout.
– The first section of the warm-up gets the joints greased and the body moving.
– Increase speed on each row so by the time you get to the workout, you’re just under workout speed.
– Use the med ball you are planning on using in the workout.
– Spend a few minutes practicing the higher wall-ball target.
230801 (Time)
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(10/11 ft) after each row.
Stimulus & Goals
– 9:00-14:00.
– Keep the 50-calorie row to 4:00 or less.
– Advanced Athletes should sell out on the rower and hold on to unbroken wall-ball shots. Expect the higher wall-ball shot to make this a bit more challenging.
Strategy
– With the higher wall-ball shot, you really have to focus on using an aggressive hip extension to get the ball to the target. Some athletes may even have to jump.
– Don’t rush the wall-ball shot. Make each rep count. Slow down a little if needed to get yourself in a better position.
Modifications
Row | Calories, SkiErg, bike
Wall-ball shot | Load, height, med-ball squat or med-ball push press to accommodate injuries
Front Squat (Strength I
Every 3:00 for 6 sets:
3 front squats)
– Increase loading across as many sets as possible.
– Percentages may range from 65-85%.
– Focus on leading with your elbows out of each squat and driving up out of the hole.
230731 (AMRAP – Rounds and Reps)
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
Stimulus & Goals
– Complete 3 or more rounds.
– Muscle-ups in 3 sets or less. Devils presses in 1:30 or less.
– Moderate DB loading.
– Keep rounds to 3:00 or less.
Strategy
– Pace yourself on the devils presses to maintain bigger chunks of reps on the muscle-ups.
– Focus on pulling the rings to your hips and being patient before you execute the transition.
Modifications
Muscle-up | Reps, jumping muscle-ups, low-ring transitions
Devils press | Load, range of motion
Stretching (No Measure)
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold