WEEK 1 : DAY 3

THE WARMUP
MTNTOUGH Bodyweight Standard
Run - 400m
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

MTNTOUGH Pullup Progression
Beginner: Less than 1 Pull - Up, Follow the Chart with Ascending Pull-Up, 120 Seconds Rest Between Sets
If you can do 1 strict pullup or less, descending training will be most effective for you. It will develop your muscles and raise your endurance and strength. Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar (with your chin just above it).
Then get off the stool and descend slowly until your hands are straight. Repeat.
You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend
Day 3 5, 4, 3, 3, 2 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 3 5, 4, 3, 3, 2
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 3 10, 9, 8, 8, 7

THE WORKOUT
Bring Da Ruckus

Buy In
*4 Rounds or 6 min, No Rest!
Burpees (Max Reps) - 45 sec
Overhead Pack Hold - 45sec

EMOM 1:
*No Pack
Renegade Rows (Max Reps) - 12 min
On top of every minute...
Jump squats - 10

EMOM 2:
*No Pack
Mountain Climbers (Fast, Max Reps) - 12 min
On top of every minute...
Monkey Planks - 10 (5 each side)
Done

NOTES
Pack Weights
OH Pack Hold: B:30 I:40 E:50
During your “Buy In” you don’t have any rest. It’s all out effort for 4 complete rounds, or 6min, whichever comes first. The burpees are to be completed without a pack, but as soon as you’ve completed the 45sec of burpees, you’ll pick-up your pack for 45sec of overhead hold. Be sure to keep your elbows locked out, and think about driving the weight back behind your head.
After you’re finished, take a short break before moving into the EMOM portion.
EMOM:
Both of the EMOMs in this workout are to be completed without your pack. The intent with this is to keep you moving quickly and efficiently.
Before you start your first EMOM, set your timer to go off on the minute, every minute for 12 minutes. Once you’ve started, you’ll complete as many renegade rows/mountain climbers possible until the beep. At the beep, jump up and complete the jump squats/monkey planks, and then right back into renegade rows/mountain climbers. This will continue until you’ve reached 12min.
Between EMOMs, take a short break to catch your breath and set-up for the second EMOM. But keep it brief.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Overhead Pack Hold: https://lab.mtntough.com/videos/mtntough-form-pack-oh-hold
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Jump squats: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Monkey Planks: https://lab.mtntough.com/videos/mtntough-form-monkey-planks