The MVMT LAB – Functional Fitness Classes
General Warm-up (No Measure)
AMRAP 5:
:30 bike, row, or ski
10 alternating plank reach throughs
10 kip swings
:30 Samson stretch/leg
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
– RX –
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
– INTERMEDIATE –
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.
– BEGINNER –
3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
– AT-HOME – (Time)
5 rounds, each for time, of:
20 dumbbell bent over rows (35/50 lb)
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
– Use two DBs.
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Front Squat (- STRENGTH II –
For load:
Front squat
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– STRENGTH III – (Checkmark)
10 rounds:
50-ft sled push
50-ft sled pull
– Rest 1:00 between rounds.
– Use a weight on the sled that allows you can keep moving for the entire 50 feet. This should not be something you can “sprint” with. Increase the loading across the 10 rounds as you see fit.
– To pull the sled, attach a rope or a ring (with a strap) to the sled and backpedal 50 feet.
– SKILL I – (Time)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– No more than 2 sets on plank holds.
– Strict toes-to-rings: while performing this movement, focus on leaning back and pressing the rings to your toes.
– GHD sit-ups: focus on squeezing your thighs and driving your heels into the platform on the way up. Knees should be bent as you go down and aggressively extend your knees as you come up.
Modifications
Strict toes-to-rings | strict hanging knee raises on rings
GHD sit-ups | GHD sit-ups to parallel, AbMat sit-ups
– STAMINA I – (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
Modifications
Run | Distance
Equipment Substitutions
1) C2 Bike | 400 meters, 800 meters, 1,600 meters, 200 meters
2) Row | 200 meters, 400 meters, 800 meters, 100 meters
3) Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters