WEEK 3 : DAY 2

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
Bandwalks
Shoulder Dislocates

THE WORKOUT

Alsobrook
*Straight through each round for time.

Round 1
Run - 0.5 Miles
Pull-ups - 10
Push ups - 15
Reverse Lunge Press - 20 (B: 10lbs; I:15lbs; E:20-25lbs)
Row - 500m

Round 2
Run - 0.5 Miles
Pull-ups - 10
Push-ups - 15
Front Rack Walking Lunges - 30 (B: 20lbs; I: 25-35lbs; E: 40-50lbs)
Row - 500m

Round 3
Run - 0.5 Miles
Pull-ups - 10
Push-ups - 15
Reverse Bar Lunges - 40 (B: 85lbs; I: 115lbs; E: 135lbs)
Row - 500m

Round 4
Run - 0.5 Miles
Pull-ups - 10
Push-ups - 15
Heavy Step-ups - 50 (B: 20-25lbs; I: 25-35lbs; E: 50lbs)
Row - 500m

NOTES
Prepare workout equipment prior to beginning the MTNTOUGH Standard Warmup.
Weights:
Reverse lunge press (Beginner: 10lbs, Intermediate: 15lbs, Elite: 20-25lbs)
Front rack walking lunges (Beginner: 20lbs, Intermediate: 25-35lbs, Elite: 40-50lbs)
Reverse bar lunges (Beginner: 85lbs, Intermediate: 115lbs, Elite: 135lbs)
Heavy step ups (Beginner: 20-25lbs, Intermediate: 25-35lbs, Elite: 50lbs)
The key on this day is that the weights should be pretty heavy. If you’re able to do all the reps without having to stop then the weight’s too light.
It should be hard enough that you have to stop and shake it off on the way to your numbers.
Once the warmup is complete, begin the workout within two minutes, minimal rest necessary and water as needed.
MTNTOUGH recommends all athletes begin with enough weight to ensure the final two reps are difficult.
Workout should be done for fastest time possible.

For the Beginner Hunter Athlete:
Workout done as prescribed.
During the 0.5 mile run, athletes should maintain a 75% - 85% output level. All other exercises should be done at max output level for time.

For the Intermediate Hunter Athlete:
Workout done as prescribed.
During the 0.5 mile run, athletes should maintain a 75% - 85% output level. All other exercises should be done at max output level for time.

For the Elite Hunter Athlete:
Workout done as prescribed.
During the 0.5 mile run, athletes should maintain a 85% - 95% output level. All other exercises should be done at max output level for time.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Pull-ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Push ups: https://lab.mtntough.com/videos/mtntough-form-pushups
Reverse Lunge Press: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-press
Front Rack Walking Lunges: https://lab.mtntough.com/videos/mtntough-form-front-rack-walking-lunge
Reverse Bar Lunges: https://lab.mtntough.com/videos/mtntough-form-bar-reverse-lunge
Heavy Step-ups: https://lab.mtntough.com/videos/mtntough-form-step-ups