WEEK 1 : DAY 1

THE WARMUP

MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

Specific Warmup
*2 Rounds
KettleBell Swings - 20
Squat Jumps - 10
Pigeon Walk - 10 (5 each side)

*1 Round
Rower, 1 : 1 work to rest ratio
250m
250m
500m

*1 Round - Warm-up
Deadlift - 10

Hell Creek
*4 Rounds, at failure for 3 + 4
Deadlift - 8
DB Incline Bench - 8

*4 Rounds, at failure for 3 + 4
Barbell Reverse Lunge - 8
Pullups - 8 (weighted if needed)

NOTES

Weights:
Deadlift:
Round 1: 60% of your 8rep max
R2: 70%
R3: 80%
R4: 80%

Incline Bench:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%

Reverse Lunge:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%

After you complete the MTNTOUGH Standard Warm-up, you will also complete two rounds of the given warm-up, listed above. Focus on keeping good form, and not rushing through the movements.

For the next portion of the workout, you will complete just one round. For the time that it takes to row the interval, you will rest the equivalent amount of time. For example, if it takes you 45sec to row 250m, you will rest for 45sec.

After your warm-up rounds and rowing intervals, you will warm-up your deadlift.

Both of the weight lifting rounds you want to be lifting a weight that you successfully complete two rounds and hit failure at round 3 or 4. This means you won’t be able to hit all 8 reps of the given movement. You will complete all the rounds, but stop when you hit failure.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
KettleBell Swings: https://lab.mtntough.com/videos/mtntough-form-kettlebell-swings
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Pigeon Walk: https://lab.mtntough.com/videos/mtntough-form-pigeon-walk
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
DB Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Barbell Reverse Lunge: https://lab.mtntough.com/videos/mtntough-form-bar-reverse-lunge
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups