DAILY WORKOUT
MVMT: WHAT TO EXPECT
The 307 WOD (Workout Of the Day) is intelligent programming combining the best of ALL fitness methods.
Challenge yourself with varying intensities and energy systems, using functional movements across broad time domains.
A 60 min MVMT Training class will provide you a warmup, skill & strength work then a conditioning workout. We provide the challenge, you provide the work, all done within a supportive community.
Check out our MVMT LIBRARY to see some of the exercises you will learn and master in our 307 Athlete Classes.
MVMT SPECIFIC COURSES
ONE-ON-ONE & SMALL GROUP TRAINING WITH ONE OF OUR EXPERT COACHES
4138 Monday 6/30/2025
A
With a partner
P1: 10x25' shuttle run
P2: Max mountain climbers
-switch-
P1: 10x25' shuttle run
P2: 4 burpees then hold plank for the remaining time
-switch-
P1: 10x25' shuttle run
P2: 15 air squats then hold bottom of squat for the remaining time
-switch-
(10 min)
B
Back Squats
6x3
*All sets at 78%
**Next week: 81%
(25 min)
C
10 clean & jerks (155/105)
10 clean & jerks (135/95)
10 clean & jerks (115/75)
*6 min timecap
4137 Sun 6/29/2025
SUNDAY CAPACITY
Every 8 minutes for 4 rounds
40/30 cal ride
40/30 cal ski
40/30 cal row
4136 Saturday 6/28/2025
A
3 rounds
1 lap run
10 pushups
10 walking lunges
10 American swings
B
“Hoover”
8 rounds for time
400 meter run together
15 burpee box jump overs shared (24/20) *Shared
10 cal echo each
6 DB snatches each 70/50
Flow:
Hoover is a Hero workout named after Staff Sergeant Taylor Hoover. Today is a partner version of this workout. Partners will run the 400 meters together, share the 15 burpee box jump overs, then both will do 10 cal echo bike and 6 db snatches in a you go I go format.
4135 Friday 6/27/2025
A
3 min Row, run or ride
3 rds
7ea 1kb single leg deadlifts
7ea 1kb strict press
14 kb swings
(10 min)
B
Split jerks
3-3-3-3-3
(20 min)
C
100 double unders
50 kb or db deadlifts
40 kb or db snatches
30 hand release push ups
20 box jump overs (24/20)
*15 min timecap
4134 Thursday 6/26/2025
A
Coach led warmup
(10 min)
B
Rope Climbs
*Accumulate 10-15 climbs
**Work on technique and minimizing number of pulls
(15 min)
C
With a partner:
P1: 35 Cal Ski
P2: 35 med ball situps
-switch-
P1: 25 Cal Ski
P2: 25 med ball situps
-switch-
P1: 15 Cal Ski
P2: 15 med ball situps
-switch-
*15 min timecap
D
3 rds
1 min Double Unders
Rest 1 min
(5 min)
4133 Wednesday 6/25/2025
A
Coach led warmup
(15 min)
B
Deadlifts
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1+ 85%
(25 min)
C
3 min Max Devil's Press
1 min Rest
2 min Max Devil's Press
1 min Rest
1 min Max Devil's Press
4132 Tuesday6/24/2025
A
3 min Double Unders
3 rds
5 T2B
5ea jumping lunges
5ea kb snatch
(10 min)
B
6 sets
3 hang power snatch + 2 hang squat snatch + 1 squat snatch
*unbroken
(20 min)
C
6 rds
Run 2 laps
100' front rack 2kb carry
*15 min timecap
4131 Monday 6/23/2025
A
3 min Row, run or ride
3 rds
7 hspu
5 strict pullups
3 broad jumps
(10 min)
B
Back Squats
6x3
*All sets at 75%
**Future weeks: 78%, 81%
(25 min)
C
42-30-18 Wall Balls
21-15-9 Pullups
*10 min timecap
4130 Sun 6/22/2025
SUNDAY CAPACITY
Team of 4
P1. 500/400 cal ride
P2. 500/400 cal ski
P3. 500/400 cal row
P4. Rest
Switch as desired
4129 Saturday 6/21/2025
A
24-16-8
Calorie machine
Walking lunge
Banded pull apart
B
12 minute EMOM
1 legless rope climb*
*Ladies legless on odd minutes, regular on even minutes
C
Pattern shared burden
“King of the Castle”
1600/1400 meter row
80 reverse lunge wall balls 20/14 to 10’
20 sandbag cleans* 150/100
80 reverse lunge wall balls 20/14 to 10’
1600/1400 meter row
*control to shoulder, not over the shoulder
Flow: This is an out and back partner shared chipper. For the wall balls lunge left, throw, lunge right, throw and alternate each rep. Every time you toss the ball counts as one rep.
4128 Friday 6/20/2025
A
Coach led warmup
(15 min)
B
Find 3RM
Clean and Split Jerk
*3 C&J without dropping the bar
(20 min)
C
9 min AMRAP
2 power cleans
2 split jerks
2 clean and jerks
*use 85% of 3RM clean and jerk
**Goal is to do each set unbroken. Go as long as possible with unbroken sets.
4127 Thursday 6/19/2025
A
50 double unders
20 cal Ski
2 lengths crabwalk
Snatch warmup
(15 min)
B
1 high hang power snatch
1 hang power snatch
1 power snatch
*Work to heavy
(15 min)
C
0-5 min
10 Bench Press (185/125)
20/16 Cal Ski
10 Bench Press (185/125)
5-10 min
10/8 Cal Ski
20 Bench Press (185/125)
10/8 Cal Ski
10-15 min
4 rds
5 Bench Press (185/125)
10/8 Cal Ski
4126 Wednesday 6/18/2025
A
400m run
3 rds
5ea single leg db RDL
5 ring rows with pause
10 ceiling stampers
(10 min)
B
Deadlifts
1x2 65%
1x2 72.5%
3x5 77.5%
1x5+ 77.5%
(20 min)
C
Partner Shared Burden Chipper
20 min AMRAP
50 Devils Press
150 Abmat Situps
50 Ring Rows
150 Pushups
50 T2B
150 Lateral hurdle jumps
4125 Tuesday 6/17/2025
A
Coach led warmup
(15 min)
B
Every 90s for 10 rds
5 Strict Press + 5 Strict Pullups
C
3 rds
400m run or 25/20 Cal Ride
24-16-8
Walking lunges, DB's by side (50/35)
Box Jump Overs
*15 min timecap
**Choose run or ride, then do 24 of each movement, then another run/ride, then 16 of each etc.
4124 Monday 6/16/2025
A
Ride 3 min
3 rds
10 jump squats
10 burpees
20 pushups
(10 min)
B
Back Squats
6x3
*All sets at 72%
**Future weeks: 75%, 78%, 81%
(20 min)
C
6-5-4-3-2-1
Hang power snatches (135/95)
Pullups
6-5-4-3-2-1
Hang squat snatches (115/75)
T2B
6-5-4-3-2-1
Squat snatches (95/65)
Strict HSPU
1 mile run
*20 min timecap
4122 Saturday 6/14/2025
A
Run to Blackmore
Into 2 rounds
10 Russian swing
8 American swing
6 kb push press each side
4 kb sumo deadlift high pull
2 kb windmill per side
B
Every 3 minutes for 15 minutes
5 deadlifts
3 cleans
1 clean and jerk
*add weight every round, unbroken for the whole complex
C
“Move it or lose it”
4-4-4-4-6 (min) intervals with 1 minute rest between rounds
32/26 cal ski
32 DB snatch 70/50
Max burpee box jump overs in remaining until 125 total bbjo are completed or cap on the 5th round* 24”/24”
Flow:
Partners will share the burden of the ski and db snatches, then completing max bbjo in the remaining time of the 4 minute interval. This will be repeated 4 times with the 5th round being 6 minutes of work. Rest 1 minute between rounds.
4121 Friday 6/13/2025
A
Coach lead warmup
(15 min)
B
Thruster
*Work to heavy
(20 min)
C
60% of 1 heavy thruster
Min 1: 1 thruster
*Add 1 rep each minute
*Goal is 12 reps. If you fail to successfully complete a set, reduce the number and stay there until 12.
4120 Thursday 6/12/2025
A
Ski 30 cal
Row 30 cal
Ride 30 cal
(10 min)
B
Hand over hand sled pull
5x 50'
(15 min)
C
16 min AMRAP
4-8-12-16-20...
Burpees
Parallette Pass Throughs
Russian Swings
4119 Wednesday 6/11/2025
A
Run 400m
3 rds
5-10 strict pullups
5-10 t2b
5-10 hspu
(10 min)
B
1KB Bench Press
3x10ea
(12 min)
C
With a partner:
60/40 Cal Ride, shared burden
20 rds (10 each, alt full rds)
2 Bar Muscle Ups
4 Box Jump Overs (30/24)
6 DB Thrusters (50/35)
60/40 Cal Ride, shared burden
*25 min timecap