The MVMT LAB – MVMTGPP
Warm-up
Banded 7’s
-into-
3 sets:
30-sec single/double unders
5 updowns to seal pose
5 knees to elbows
5 ring rows
Metcon
2. Workout Prep
1 set: (with a partner)
5 Synchro Toes to Bar
10 Double Unders (each)
5 Synchro Bar Facing Burpees
2 Strict Pull-ups (each)
Metcon (Time)
* Target time each set: 3:45-4:30
* Time cap each set: 5 minutes
Partner Throwdown Friday
3 sets:
15 Synchro Toes to Bar
60 Double Unders (each at the same time)
15 Synchro Bar Facing Burpees
60 Double Unders (each at the same time)
15 Strict Pull-ups (split)
-rest 3 minutes between sets-
Individual Option:
3 sets:
15 Toes to Bar
60 Double Unders
15 Bar Facing Burpees
60 Double Unders
10 Strict Pull-ups
-rest 3 minutes between sets-
FIT
3 sets:
12 Synchro Toes to Bar
50 Double Unders (each at the same time)
12 Synchro Bar Facing Burpees
50 Double Unders (each at the same time)
12 Strict Pull-ups (split)
-rest 3 minutes between sets-
LIFESTYLE
3 sets:
15 Synchro Hanging Knee Raises
60 Single Unders (each at the same time)
15 Synchro Up Downs
60 Single Unders (each at the same time)
20 Ring Rows (split)
-rest 3 minutes between sets-
* Limited Equipment Option
3 sets:
15 Synchro Toes to Bar
150m Run (together)
15 Synchro Burpee to Bar
150m Run (together)
15 Strict Pull-ups (split)
-rest 3 minutes between sets-
Cooldown
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min Thread the Needle (each)