General FitnessAll Levels

MTC Gym

General fitness programming for gym-goers of all levels

Balanced functional fitness for the everyday gym-goer — the daily class workout, Monday to Friday. Three scalable levels (Freedom / Independence / Liberty) make every session accessible regardless of background. A leaner, no-fuss cut of the daily programming.

5 days/weekAll Levels

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This Week

Week of Jul 6, 2026 · tap a day to open it

Your level

Warm Up

10:00 flow — easy jog, 2 rounds banded 7s, then 3 rounds: 10 leg swings (each), 10 step-back lunges, 10 hanging knee raises, 10 ring rows, 5 inchworms. Finish: 2 rounds — 100m jog, 5 kip swings, 5 ring rows, 5 box jump overs.

WOD — Federer vs Nadal

FOR TIME (Cap 20:00)

FREEDOM (RX): 400m Run, 15 Bar Muscle Ups, 400m Run, 12 Bar Muscle Ups, 400m Run, 9 Bar Muscle Ups — *unbroken BMU; 200m penalty run each break*

INDEPENDENCE: 400m Run, 12 Bar Muscle Ups or Burpee Pull Ups, 400m Run, 9, 400m Run, 6 — *unbroken; 200m penalty run each break (max 2 penalties per set)*

LIBERTY: 400m Run, 15 Ring Rows or Jumping Pull Ups, 300m Run, 12, 200m Run, 9 — *unbroken; 100m penalty run each break (max 2 per set)*

(Score is Time · Most athletes 12:00–18:00)

*This is a muscle-up workout, not a running workout — pick a set size you can hold under fatigue. Two breaks or fewer is the goal.*

Cool Down

3–5 min easy spin, then lat and forearm stretch, 1:00 each side.