MVRCK

WHAT WE UP TO THIS CYCLE
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Swipe for more information 👉🏻

We are building our base, back to basics.
Moderate to high intensity conditioning work.

OBJECTIVES //
Get STRONG
The better the foundation, the more you can express in other modalities.

This cycle we are focusing on increasing our barbell capacity and refining our barbell technique. (Barbell cycling)
Gymnastics will be focused on toes to bar.

OBJECTIVES //
Be smooth in linking the cleans (touch&go)
Get comfortable with heavy snatches
Increasing capacity in toes to bar

We will also be taking some time to practice single crossovers!

We will be working on the following —

Cleans
- Front Squats
- Deficit Cleans
- Paused Cleans

Sn**ch
- Tall Sn**ch
- Sn**ch High Pulls
- Hang Sn**ch

OBJECTIVES //
Building a strong second pull for cleans
Learn to pull under actively instead of dropping
Gain speed while pulling

ERG WORK
Short sprints > Long rest
Translate your strength into higher power output

Pre-Comp —
Focusing on building capacity with regard to upcoming competitions.

Post-Comp —
Skill acquisition
(Ideally to pair with MVRCK Mechanics)

Pre-Comp
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HSPU
- Kip
- Strict
- Wall Facing

Rope Climbs
- J Hooks
- Legless
- Descends

Additional work — Weighted Vest

Post Comp
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Ring Muscle ups
Bar Muscle ups
Butterfly Pull ups
Handstand walks

Introducing MVRCK Mechanics
ALX — Coached by Wei Li
MPH — Coached by Dora

Starting 23 August;
Sundays 9am —

MECHANICS is our skill-based class built around 4 weeks of focused practice on one particular gymnastics skill of your choice.
It isn’t a fixed 4-week progression where everyone follows the same steps.
You come in at your current level, and the coach meets you there.
Maybe you already have the movement but it’s inconsistent.
Maybe you’re strong enough, but something in the timing is missing.
Maybe you’re still working towards your first rep.
The coach will identify what’s currently limiting your movement, break it down, and guide you towards the next piece you need — whether that’s strength, positioning, coordination, timing or technique.

Each session is intentionally capped at 6 pax because this class is meant to be hands-on. More eyes on your movement, more individual feedback, and more time actually working on what you need.

👉🏻 Swipe

23 August — 13 September
Pick something to work on.
We will be focusing on making our bar work more efficient.
For some of you who’d like to be better in rope climbs, we’ve included that in too! 🤙🏻

20 September — 11 October
Learn the Rings!
Strict RMU and Kipping RMU — Both welcome.

18 October — 15 November
Get comfortable with inversion on your hands
STRICT, KIP, WALK
We’ve also included double unders skill practice for this block!

TURF GAMES 2026
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TURF GAMES 2026
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HER is MVRCK’s female-only strength and conditioning class, created to give women a space to train, learn and get stronger with confidence.

Whether you’re completely new to strength training, have always felt intimidated by the weights area — HER is a place to start. There’s no expectation to already be fit, strong or experienced.

Drop us a DM to find out more ✨

TURF GAMES
150826
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SHOW UP IN RED 🌶️🍅🍎🍒🍉
SATURDAY 9AM
CELEBRATE SINGAPORE’S 61ST WITH US!

OPENING HOURS
8 AUG — AS PER USUAL
9 AUG — AS PER USUAL
10 AUG — 9AM-5PM (GYM CLASS HEROES AT 9)