The MVMT LAB – Functional Fitness Classes
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
:45-second Machine (different every set)
10yd Sled Push (empty)
10yd Sled Pull (empty)
3 Dumbbell Deadlifts
:10 sec Sandbag Hold
2. Workout Prep
Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.
Workout
Metcon (3 Rounds for distance)
“Lake Monona”
Freedom (RX’d)
5 min AMRAP
40/32 Calorie Row
Max Distance Dumbbell Farmer Carry (100/70)
-@8:00-
5 min AMRAP
40/32 Calorie Ski
Max Distance Sled Push (5-45’s/3-45’s + 1-25)
-@16:00-
5 min AMRAP
40/32 Calorie Bike Erg
Max Distance Sandbag Front Carry (150/100)
* KG DB: (45/32.5)
* KG Sled: (100/70)
* KG Sandbag: (70/45)
Independence
5:00 AMRAP
32/24 Calorie Row
Max Distance Dumbbell Farmer Carry (70/50)
@8:00
5:00 AMRAP
32/24 Calorie Ski
Max Distance Sled Push (4-45’s/2-45’s + 1-25)
@16:00-
5:00 AMRAP
32/24 Calorie Bike Erg
Max Distance Sandbag Front Carry (100/70)
* KG DB: (32.5/22.5)
* KG Sled: (80/52)
* KG Sandbag: (45/30)
Liberty
3 sets (every 8 minutes)
5:00 AMRAP
24/20 Calorie Row
Max Distance Dumbbell Farmer Carry (moderate)
Target number of distance each set:
Workout 1: 300ft +
Workout 2: 200ft +
Workout 3: 300ft +
Minimum distance before scaling: 100ft
* 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)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Biceps and Elbow care