The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single-Unders (focus: keep the hands in your peripheral vision)
10 Hollow Rocks + 10 Superman Arch Rocks
10 Scap Pull-Ups w/press down (focus: activate those lats!)
1 ROUND
:30 Tall Jump Single-Unders (focus: keep the body straight!)
10 Kip Swings
10 Up-Downs
1 ROUND
:30 Single-Single-Double
10 Kip Swings (slightly bigger but w/control!)
10 Burpees
Extended Warm-up
Metcon (No Measure)
2-3 SETS*
3-5 Kipping Pull-Ups
5-7 Kipping Knees to Chest or Toes to Bar
:40 Double Under Practice
*Athletes can come off rig between gymnastics movements.
-Rest As Needed b/t Sets-
(No Measure)
Workout
“ICARUS” (Time)
FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees
-15:00 Hard Cap-
(Score is Time)
Rx Stimulus
Everyone should look to finish this workout around 12:00-15:00.
Double Unders or adjustment movement should be completed in 1:15-1:30, Toes 2 Bar done within 3 sets, Pull-ups within 4 sets and Burpees in 2-3 sets.
Modifications
5 – As written
4 – 75 Double Unders – 20 TTB – 30 Pull Ups – 40 Burpees
3 – 200 Singles or 100 Penguins – 20 Toes to Something – 30 Banded PU – 30 Burpees
2 – 150 Singles or 75 Penguins – 20 Hanging knee raises – 30 Jumping Kipping PU – 50 Up down
1 – 100 Singles – 20 Toes to Rig – 30 Jumping Kipping PU – 40 Up down
Post-Workout Strength
Metcon (Weight)
FOR QUALITY
15-12-12-10-10
Supinated Bent Over Rows*
*After each set complete 15-20 Banded Tricep Push-downs.
(Score is Weight)