What’s MOVEout like? Well, the best way to understand it is to experience a workout for yourself (first class is FREE!), but if you want to get an idea of what you can expect, here’s a recap of our workout from today.
Today’s MOVEout WOD was designed to build our aerobic base and improve endurance. The only equipment we used was the medicine ball (MB) (8-14lbs).
Part 1: 3 Rounds for time: 400m run, 20 MB slams, 15 MB wall ball (as Lance is demonstrating here), 10 MB overhead situps.
5 min recovery. Perform 3, 45-60 second plank holds during this time.
Part 2: Down & up the ladder for time: 50 Mtn Climbers, 40 MB Russian Twists, 30 MB Push Press, 20 Squats, 10 MB Thrusters (after the thrusters, climb back up the ladder with 20 squats, and so on). Rest for 3 minutes, then repeat. Try to beat your time from the 1st ladder pass.
Part 3: Finish it off with 5 x 50m sprints @85% max, 30 sec recovery after each, and 5 x 50m shuttle run @75% max, 30 sec recovery after each.
Part 4: Stretch/Mobility. Spend 5-10 minutes performing mobility stretches for shoulders, hips, quads, and hamstrings.
Light weight, lots of reps, lots of work, lots of oxygen to the blood. You’ll feel energized and ready to conquer your day!
MOVEout Classes are held behind MOVE (under the carport) M-F 6:15-7:15am and T/Th 6:30-7:30pm. JOIN NOW!