4024 Saturday 3/8/2025

SUNDAY CAPACITY

On Sundays for the coming weeks, we will be posting an optional Sunday conditioning workout. The intent behind these workouts are to be low impact, machine and body weight based, aimed at improving work capacity across various time domains and machines. We do believe in listening to our bodies and taking rest days so that overall load and fatigue to do not lead to overuse or injury, therefore these are optional and should only be done if your body is properly hydrated, have adequate sleep, and overall soreness from the week is manageable. Whether you do these on Sunday, or save them for another day, they are another resource to improving your fitness and potential weaknesses. These workouts are separate from the weekly MVMT workouts as there will be no programmed warmup and are not tailored to accommodate the week prior or future week of programming.
-Coach Collin

A
On a 15 minute clock
2 rounds
2 lap run
10 kb deadlift
10 Russian swings
10 pushups
Spend the remainder of the15 minutes warming up each respective lift in the workout

B
“Adnil”
Partner shared burden

Deadlift @ 1.25/1 body weight
Bench @ 1/.75 body weight
Power clean @ .75/.5 body weight

20-18
3 lap run together
16-14
3 lap run together
10-12
3 lap run together
8-6
3 lap run together
4-2
3 lap run together

*Shared burden for the barbell movements
*3 lap run together after rounds of 18,14,10,6,2

Flow: partners will complete 20 deadlifts shared, then 20 bench shared, then 20 cleans shared. Continuing format down the ladder. After rounds 18,14,10,6,2 partners will run three laps together before starting back on the barbell movements. Weights should be manageable for both partners and close to the percentages of both partners body weight for each bar.