WEEK 5 : DAY 1
MTNTOUGH Standard Bodyweight 2.0
High Knees - 30
Knee Pulls - 30
Butt Kicks - 30
Hamstring Sweep - 30
Lateral Lunge - 30
Walking Pigeon - 30
Prayer Twist - 30
Overhead Squat - 30
Toe Taps - 30
Pullups - 1 every...
Beginner: 15 sec
Intermediate: 10 sec
Elite: 5 sec
Renegade Row - 20
Pigeon Hold 3sec - 10 (5 each side)
Toe Taps - 20
Cobra - 10
1:6 Tempo Pushups - 10
Shoulder Taps - 20
1:6 Tempo Bulgarians - 20
Jump Squats - 10 (focus on power)
Monkey Planks - 20 (10 each side)
1:4 Tempo Lateral Step-ups - 20 (10 each side)
Lunge Jumps - 20 (10 each side)
Hollow Body Hold Challenge
3 minutes total of the hold.
Stop timer when you rest!
Score is how many times you rested.
The lower the score, the better
After warming up, complete the pull-up progression. Set a timer for 6 minutes, and based on your level, complete the given pull-ups every 15, 10 or 5sec.
Beginner: every 15sec
After pull-up progression, start the main workout with two rounds of the warm-up.
*Counting Renegade Rows: count each pull. Pull right = 1 + pull left = 1, push-up for a total of two. Toward the total 20/round.
Superset one, complete six full rounds with 1:6 tempo. Checkout the form video for exact execution of the 1:6 tempo. Shoulder Taps and Jump Squats should NOT be done for tempo
Superset two, complete 4 full rounds. Be sure to checkout the form videos for these movements, and keep the movements strict,
For the cap of the day, you must get 3 total minutes in the Hollow Body Hold. Rest as little as possible. Score is how many times you rest. Lowest score wins.
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Pullup: Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Renegade Row: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Toe Tap: https://lab.mtntough.com/videos/mtntough-form-toe-taps
Tempo Push-Ups: https://lab.mtntough.com/videos/mtntough-form-tempo-pushups
Shoulder Taps: https://lab.mtntough.com/videos/mtntough-form-shoulder-taps-1
Tempo Bulgarians: https://lab.mtntough.com/videos/mtntough-form-tempo-bulgarian-squat
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Hollow Body Hold: https://lab.mtntough.com/videos/mtntough-form-hollow-body-hold