WOD

THURSDAY

By June 16, 2022 June 17th, 2022 No Comments

The MVMT LAB – MVMTGPP

Warm-up

Monster Walks

-into-

7 min AMRAP:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

5 Wall Balls (focus on rolling out the shoulders)

2. Strength Prep

Athletes will perform deficit deadlifts on a 1.5-inch riser (equal to a jerk block lid or a red competition plate). Stress that athletes should still load the hips similar to a regular deadlift and focus on having a strong leg drive. For deficit HSPU, athletes will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.

Strength

Conventional Deficit Deadlift (5×2 @ 70% Dead stop)

Strict HSPU (5x 30-40% of UB set)

Conditioning

3. Workout Prep

With Partner

50m Run

5 Synchro Wall Balls

1 Wall Walk (each)

Cooldown

Metcon (Time)

* Target time: 13-15 minutes

* Time cap each set: 18 minutes

(RX’d)

Partner

200m Partner Run

20 Synchro Wall Balls (20/14)

8 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

12 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

16 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Wall Walks

Individual Option:

200m Run

20 Wall Balls (20/14)

2 Wall Walks

200m Run

20 Wall Balls (20/14)

4 Wall Walks

200m Run

20 Wall Balls (20/14)

6 Wall Walks

200m Run

20 Wall Balls (20/14)

8 Wall Walks

Fit

200m Partner Run

20 Synchro Wall Balls (14/10)

4 Wall Walks

200m Partner Run

20 Synchro Wall Balls (14/10)

8 Wall Walks

200m Partner Run

20 Synchro Wall Balls (14/10)

12 Wall Walks

200m Partner Run

20 Synchro Wall Balls (14/10)

16 Wall Walks

Lifestyle

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

6 Inch Worms

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

12 Inch Worms

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

16 Inch Worms

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

20 Inch Worms

Leave a Reply