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
Upper Body
Pull-up Ladder - 1,2,3,3,2,1
Lat pull-down OR TRX supine row - 4 sets of 10

THE WORKOUT

The Ibex

3 Rounds
Bike - 0.5 mile
Leg (Quad) Extensions - 20 @ 70 lb
Forward Lunges - 20 (10 each leg) @ 10 lb DBs
Bike - 0.5 mile
Leg (Quad) Extensions - 20 @ 70 lb
Forward Lunges - 20 (10 each leg) @ 10 lb DBs
Step-ups - 50 (25 each leg) @ 10 lb DBs

NOTES

Prepare workout equipment prior to beginning the MTNTOUGH Standard Warmup.
Once the warmup is complete, begin the workout within two minutes, minimal rest necessary and water as needed.
All weights for Step-ups and Lunges are shown in dumbbells to be used.
For the Beginner Hunter Athlete:
Pull-ups will be done unassisted until unable to maintain form. Use a band assist or pull-up assist machine for all necessary reps. (Maintain strict form during all reps. NO KIPPING.)
Use light weight for Lat pull-down machine so the 10th rep is difficult on each set. If TRX is used, supine row to be done WITHOUT feet elevated. (Maintain strict form during all reps.)
For all rounds, leg extension to be done at 50 lbs.
Step-ups will be done with body weight (BW).
All bike portions done at heavy resistance, 9/10 on hills, maintaining a fast pace. (An increased heart rate must be achieved.)
For the Intermediate Hunter Athlete:
Workout done as prescribed.
Use light weight for Lat pull-down machine so the 10th rep is difficult on each set. If TRX is used, supine row to be done WITH feet elevated. (Maintain strict form during all reps.)
All bike portions done at heavy resistance, 9/10 on hills, maintaining a fast pace. (An increased heart rate must be achieved.)
For the Elite Hunter Athlete:
Increase pull-ups to 1-2-3-4-5-5-4-3-2-1. All pull-ups will be done unassisted with strict form. NO KIPPING.
For the Lat pull-down machine, use appropriate weight so the 10th rep is difficult on each set. If TRX is used, supine row to be done with feet elevated. (Maintain strict form during all reps.)
All Lunges will be done with 20 lb dumbbells.
For all rounds, leg extensions to be done at 100lbs.
Step-ups will be done with 20 lb dumbbells
All bike portions done at heavy resistance, 9/10 on hills (maintaining a fast pace. An increased heart rate must be achieved.)

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Forward Lunges: https://lab.mtntough.com/videos/mtntough-form-forwardlunges
Step-ups: https://lab.mtntough.com/videos/mtntough-form-step-ups