The MVMT LAB – MVMTROW
Warm-up
-1 piece of 100 strokes at legs only. https://youtu.be/qh7XxLouUTk
-Pay close attention to the video for re-creating the movement.
-You will notice that your erectors (back muscles) start to get fired up while doing this is you’re maintaining good posture. We want this, as you should be using your mid-line to connect to the handle and allow the legs to give you a good push. Make sure your trunk stays tight in a forward angle of 1 o’clock.
then:
-3 pieces, at stroke rates of 16, 26, 32.
-Settle in at each stroke rate for 2 minutes. Row as lightly as possible while holding the specific stroke rate.
Conditioning
Metcon (Time)
Workout
Be exact. Do not go faster than the assigned split.
The goal is to work the distance a bit higher and bring your split down and closer to testing pace.
After last week’s workouts, you should be feeling stronger and more connected to the machine. Embrace that feeling today as you work your pacing.
6 pieces of 1000m row
Drag Factor/Damper: Your choice
Stroke Rate: Your choice
Split: 2k+12, 2k+10, 2k+8, 2k+6, 2k+4, 2k+2
Rest: 4 minutes
Record: Average split/piece
HOW TO PROGRAM THE MONITOR:
Main menu –> Select Workout –> New Workout –> Intervals Distance –> Set Distance: 1000m, Set Rest Time: 4:00 –> Check Mark When Ready