The MVMT LAB – Functional Fitness Classes
Warm Up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –
into
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats
**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *
Workout
Metcon (Time)
“Cream and Sugar”
Freedom (RX):
500/400 Calorie Bike Erg
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
(KG DB: 32.5/22.5)
Independence
Partner Workout:
400/325 Calorie Bike Erg
(Partner Must Hold 2×70/50 in farmers hold)
(Switch on the bike as desired)
(KG DB: 32.5/22.5)
Liberty
Partner Workout:
250/200 Calorie Bike Erg
Every 2:00 perform 100ft Farmer Carry (70s/50s)
(KG DB: 32.5/22.5)
Individual Option:
250/200 Calorie Bike Erg
Every 2:00 perform 100ft Farmer Carry (70s/50s)
(KG DB: 32.5/22.5)
TARGET SCORE
Target time: 28-32 minutes
Time cap: 40 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
Accessory
Warm-up (No Measure)
Mayhem Ready: 10Mins Thompson Roller Posterior Chain