WEEK 1 : DAY 3

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
Broad Jump Burpees - 10
Hamstring Walk - 10
Speed Skates - 20 (10 each side)

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

*1 Round
Back Squat - 10
Barbell Row - 10

Rock Creek

*4 Rounds, at failure for 3 + 4
Back Squat - 8
Barbell Row - 8

*4 Rounds, at failure for 3 + 4
DB Front Squat - 8
DB Row- 8

Done

NOTES

Weights:

Back Squat:
Round 1: 60% of your 8rep max
R2: 70%
R3: 80%
R4: 80%

Barbell Row:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%

Dumbbell Front Squat:
Round 1: 60% of your 8rep max
R2: 70%
R3: 80%
R4: 80%

Dumbbell Row:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%

After you complete the MTNTOUGH Standard warm-up, you will complete the additional given warm-up. Focus on being explosive on the broad jump, and straight into the burpee (see form video below). You will then complete 10 hamstring walk-outs and 20 speed skaters (form videos below).

For the main portion of this workout, you will need to know how long it takes you to complete the given distance, and that will determine the amount of rest that you get between starting the next interval. Example, if it takes you 45sec to row 250m, you will get 45sec of rest before starting the next interval. Proceed with this format through the given round.

With the “Lift Warm-up”, focus on perfect form and going the full range of motion. These warm-up lifts do not need to be heavy. For the pain portion of the lift, you will add weight and go heavier.

Complete the two given super sets with adequate rest between each set.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Broad Jump Burpees: https://lab.mtntough.com/videos/mtntough-form-broad-jump-burpees
Hamstring Walk: https://lab.mtntough.com/videos/mtntough-form-hamstring-walk
Speed Skates: https://lab.mtntough.com/videos/mtntough-form-speed-skaters
Back Squat: https://lab.mtntough.com/videos/mtntough-form-squats
Barbell Row: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
DB Front Squat: https://lab.mtntough.com/videos/mtntough-form-db-front-squat
DB Row: https://lab.mtntough.com/videos/mtntough-form-db-bent-over-row