The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row*
:30/:30 Single Arm Overhead KB/DB Carry or Hold
6-8 Supinated Ring Row
10 Hollow Rocks
*1st Round – Arms + Hips only
2nd Round – Arms + Hips + ½ Slide only
3rd Round – Full stroke
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES*
30/25 Cal Row
30 Sit-Ups
15 DB Arnold Presses (Athlete Choice)
10 Chin-Ups
*Complete workout for quality.
(Score is Rounds + Reps)
Rx Stimulus
Breakdown of movement times should be as follows: 2:00 Row – 1:15-1:30 Sit-Ups – :45 Arnold Press – 1:00 Chin-Ups. Majority will be somewhere within that 5-6:00 time frame per round.
Modifications
5/4 – As written
3 – 25/20 Cals – Banded Chin Ups
2 – 22/18 Cals – 20 Sit Ups – Banded/Box Assist Chin Ups
1 – 20/15 Cals – 20 Sit Ups – Box Assist Chin Ups
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Rower Pike-Ups
-:30 Rest-
1:00 Hollow Hold
-Rest 1:30 b/t Sets-
(No Measure)