WEEK 1: DAY 5

THE WARMUP
MTNTOUGH Bodyweight S
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 5 5, 5, 4, 3, 2 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 5 5, 5, 4, 3, 2
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 5 10, 10, 9, 8, 7

THE WORKOUT(S)

Ara’s Speed Lab Program
*Run the following Intervals, 1:1 work to rest ratio (rest exactly as long as it took to run that previous interval)
400m
400m
400m
400m
800m
800m
400m
400m
400m
400m

AND/OR

Apolo Ohno
Speed Skaters - 30
Wall Sit - 30sec
Speed Skaters - 28
Wall Sit - 30sec
Speed Skaters - 26
Wall Sit - 30sec
Speed Skaters - 24
Wall Sit - 30sec
Speed Skaters - 22
Wall Sit - 30sec
...
Continue pattern
...
Speed Skaters - 2
Wall Sit - 30sec

Finisher
*10min Challenge, Max Rounds
Pack Hip Thrusters - 20
Pack Wipers - 20
Pack Hammer Curls - 20
Burpees - 10
Done

NOTES
Pack Weights
Hip Thrusters & Wipers: B:40 I:50 E:60
We strongly encourage you all do do both these workouts, on on Friday, and one over the weekend. The benefits would be immeasurable.
For Ara's Speed Lab, your rest should be exactly what it took you to run, no more no less. So you will get about twice as much rest for the 800m.
For the Apolo Ohno, watch the form videos for the Speed Skaters and Wall Sits, we expect perfect form for Wall Sits, NO CHEATING!

Have a great weekend!

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pull-up Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Speed Skaters: https://lab.mtntough.com/videos/mtntough-form-speed-skaters
Wall Sit: https://lab.mtntough.com/videos/mtntough-form-wall-sit
Pack Hip Thrusters: https://lab.mtntough.com/videos/mtntough-form-pack-hip-thrusters
Pack Wipers: https://lab.mtntough.com/videos/mtntough-form-pack-floor-wipers
Pack Hammer Curls: https://lab.mtntough.com/videos/mtntough-form-pack-hammer-curls
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees