The MVMT LAB – Functional Fitness Classes
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec Assault Bike
5 Front Squats (Empty Bar – Build Across)
5 Up downs
6 Lateral Bar Hops
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Bike (each)
3 Front Squats (build in weight)
2 Synchro Bar facing Burpees
Workout (Time)
“Food Coma”
Freedom (RX’d)
Teams of 2
150/120 Calorie Assault Bike (Or 120/100 Calorie Echo)
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
(KG Conv: FS 61/43)
Individual Option:
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo)
50 Front Squats (135/95)
50 Bar Facing Burpees
(KG Conv: FS 61/43)
Independence
Teams of 2
120/100 Calorie Assault Bike (Or 100/80 Calorie Echo)
100 Front Squats (95/65)
40 Synchro Bar Facing Burpees
(KG Conv: FS 43/29)
Liberty
Teams of 2
100/80 Calorie Bike Erg
100 Dumbbell Front Squats (light)
30 Synchro Up Downs
Target time: 21-23 minutes
Time cap: 30 minutes
Accessory (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
4 Rounds
10 Deficit Pushups
10 Ring Rows-Feet Elevated
15 Inverted Skull Crusher
15 Incline Dumbbell Hammer Curls
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 min b/t round-
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Deficit Pushups
Inverted Skull Crusher
Incline Dumbbell Hammer Curl
Overhead Plate Situps
Alligator Rolls
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose