Home / Minimal EquipmentAll Levels

MTC At Home

Full MTC programming with minimal equipment

No gym? No problem. The same high-quality MTC programming using dumbbells, a backpack, or just bodyweight. Every workout has a dumbbell and a backpack option.

6 days/weekAll Levels

Members Only

Subscribe to access this track and everything else.

This Week

Week of Jun 22, 2026 · tap a day to open it

Your level

Warm Up

AMRAP 5:00

- 5 Banded Strict Press or Crush Grip Strict Press

- 10 sec Crush Grip Overhead Hold

- 10ft Suitcase Carry (each arm)

- 20 Single Unders or Line Hops

WOD — Catching Fireflies

**Dumbbell Version** — 4 sets (rest 3:00 between):

- 100ft Single Arm OH Carry (L) (50/35)

- 25 Double Unders

- 100ft Single Arm OH Carry (R) (50/35)

- 25 Double Unders

- 100ft Goblet Carry (50/35)

- 25 Double Unders

- 100ft Farmer Carry (2x50/35)

- 25 Double Unders

**Backpack Version** — 4 sets:

- 100ft Single Arm OH Carry (L/R)

- 25 Penguin Hops between each

- 100ft Backpack Front Hold Carry

- 100ft Backpack Suitcase Carry (switch at 50ft)

Cool Down

4-minute core, shoulders & calves mobility/stretch flow.