The MVMT LAB – ENDURANCE
Workout Order (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 230802
50:00-65:00
Workout 2: Stamina I
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
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)
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
1 set:
:30 shoulder taps
:30 hanging knee raises
:30 shoulder taps in pike
:30 knees-to-armpits
:30 partial wall walks
:30 toes-to-bars
:30 wall walks
1 set:
5 toes-to-bars
2 wall walks
– Use the first three sets to elevate the heart rate and limber up.
– The goal of 4th set is to find your workout options. Take your time here and focus on the technique rather than reps.
230802 (Time)
10 rounds for time:
9 toes-to-bars
3 wall walks
Stimulus & Goals
– 10:00-16:00.
– Shoulder and midline muscular fatiguing workout.
– Complete the toes-to-bar reps in 3 sets or less.
– Complete the wall walks in 1:00 or less.
Strategy
– Pace yourself and remember to breathe on the wall walks. You should be able to get off the floor and go right into a set of toes-to-bars. Consider breaking the toes-to-bar reps into 5/4, but go unbroken if you can.
– Start with smaller steps on the wall walks and as you gain confidence, increase the length of your steps to reduce your time under tension.
Modifications
Toes-to-bar | Knees-to-armpits, knee raises, V-ups, sit-ups
Wall walk | Range of motion
Stimulus & Goals
– 10:00-16:00.
– Shoulder and midline muscular fatiguing workout.
– Complete the toes-to-bar reps in 3 sets or less.
– Complete the wall walks in 1:00 or less.
Strategy
– Pace yourself and remember to breathe on the wall walks. You should be able to get off the floor and go right into a set of toes-to-bars. Consider breaking the toes-to-bar reps into 5/4, but go unbroken if you can.
– Start with smaller steps on the wall walks and as you gain confidence, increase the length of your steps to reduce your time under tension.
Modifications
Toes-to-bar | Knees-to-armpits, knee raises, V-ups, sit-ups
Wall walk | Range of motion
Stamina I (Time)
For as many sets as possible:
500-m row at 2:00/1:50
500-m row at 1:58/1:48
500-m row at 1:56/1:46
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.
Stimulus and Goals
– The goal is to successfully complete at least 5 sets. So scale times as needed. If you row a 8:00/7:00 2k, start at the times listed above. Start your intervals at 2:20/2:10 if your 2k is between 8:00-10:00.
– You must finish the interval on or under the indicated time. Finishing over time is considered a failed set and the workout is over.
– Pace and recovery conditioning
Strategy
– Set a goal to finish each set on or under the indicated time. Going faster will hinder you in the later sets.
– It will take about 100-200 m to dial in your stroke rate and pace. Remember to breathe and pay attention to how hard and fast you pull. As the time in each set decreases, your stroke rate and how hard you pull are going to have to increase.
– Try to row :01 under the specific time you are trying to hit. If you waver for too long above the time, you’re likely not to hit it.
– Stand up during your rest time to flush the lactic acid out a little bit.
Modifications
Row | Bike (same time goals)
Record last successful split time held
Accessory – I (2 Rounds for weight)
Every 3:00 for 15:00:
8 DB rear foot-elevated split squats (8/leg)
15 barbell good mornings
– In Accessory – I, use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. For the good mornings, use a light load.
Record load used for both the split squats and good mornings
Stretching (No Measure)
3 sets:
:30 band pull-a-parts
:30 child’s pose stretch