WEEK 3 : DAY 5

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
Day 15 7, 7, 6, 5, 4 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 15 7, 7, 6, 5, 4
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 15 12, 12, 11, 10, 9

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
800m
800m
800m
400m
800m
800m
800m

AND/OR

Gone in 60 Seconds
*WATCH "W3D5 Supplement 1"
*Keep track of Burpees done
*Do as many rounds as it takes to get reach total burpee count
*B: 40 I:50 E:60
Pack Push Press - 15sec
Pack Bent Over Row - 15 sec
Burpees - 30sec
Rest - 90sec

Beat the Clock
*WATCH "W3D5 Supplement 2"
*How many rounds can you get?
*Work until you can't get the requirements done within the minute given
*Fitness level determines rep count
Rotating Squat Jump - B:6, I:8, E:10
Side Shuffle - 10ft
Pushup Toe-tap - B:6, I:8, E:10
Side Shuffle - 10ft
Rotating Squat Jump - B:6, I:8, E:10
*Rest for remainder of minute, start immediately at the top of the next minute.

Finisher, The Pack Challenge
*WATCH "W3D4 Supplement 3"
*Pick up pack, don't set it down for 10min
*Alternate through different exercises every 30secs
Pack Curls
Pack OH Carry
Pack OH Press
Around the World
Pack Oblique Dips Left
Pack Oblique Dips Right
Pack Bent Over Rows
Pack Overhead Walking Lunges

Done

NOTES
Pack Weight
Pack Push Press: B:20 I:30 E:40
Pack Row: B:20 I:30 E:40
For “Gone In 60sec”, you will set a one mintute timer. Once you start, you will complete as many reps possible for 15sec of Pack Push Press, and immediately into max rep Pack Row for 15secs. With the remaining 30sec, you’ll complete as many burpees as possible. Be sure to keep count of your burpees. At the beep, you’ll rest for 90sec. You’ll complete the sequence until you reach your appropriate number of burpees adding from round to round. Example: if you are shooting for the Intermediate number (50) of burpees, and complete 10 in the first round, and 9 burpees in the second, you’ll have a total of 19 burpees and 31 to go. Continuing in rounds until you reach 50.
“Beat the Clock”, you’ll set a one minute continues time, see how many rounds you can get in until you can’t beat the timer. If you finished your sequence prior to the minute, you’ve earned yourself rest, until the timer beeps again at the minute.

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