WEEK 4 : DAY 1

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 16 8, 7, 6, 5, 4 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 16 8, 7, 6, 5, 4
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 16 13, 12, 11, 10, 9

THE WORKOUT
Buy In
*4 Rounds this time
Pack Front Squat - 45sec
Jump Squat (no pack) - 45sec
Wall Sit - 45sec

Block 1
*15 min, Max Rounds, Pack stays on the whole time
Step ups - 30
Single Arm Snatch (Sandbag) - 20
Lateral Lunges - 20

Rest - 5 min

Block 2
*15 min, Max Rounds, Pack stays on the whole time
Step ups - 30
Thrusters (Sandbags) - 20
X Leg MTN Climbers - 10

Finisher
*Back Health, hold each stretch for 30sec
Lunge Lat Stretch
Hamstring Stretch
Scorpions (perform movements for 30 sec)
Lumbar Twists

Done

NOTES
Pack Weights
Front Squats: B:35 I:45 E:55
Single Arm Snatch: B:10 I:20 E:20
Step-up/Thruster: B:35/10 I:45/20 E:55/20
This is the same Buy-In as last week, but with an additional round (4). During your buy-in, be sure to keep proper form, even when you’re fatigued. This will be challenging and may cause your number of reps to drop, but assure you’re completing the movement correctly.
After the Buy-In, take a short rest while setting up for the next portion. For both of the next sections, you will not take off your pack. Your pack will stay on the whole duration of the workout.
Challenge yourself, how many rounds can you complete in the alloted time?
After you’ve completed the first 15min portion, take a 5min break (you can remove the pack) to recover and set-up for the second 15min section. You are allowed to use your legs to assist pressing the pack above your head. Focus on locking out your elbows and pushing your head between your extended arms. You’ll then jump down and move to the Mountain Climbers (5R/5L), driving your knee to your opposite elbow.
Challenge yourself, how many rounds can you complete in the alloted time?
Wrapping up with Back Mobility, hold each stretch, each side, for 30sec.
Lumbar Twists - Keep your hips square.
Scorpion - Go until you feel a stretch. Try to touch your foot with your opposite hand.
Lunge Lat Stretch - Stay Neutral. Do not lean forward into your knee.
Hamstring - You will stay in the same position as the last stretch.

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
Pack Front Squat: https://lab.mtntough.com/videos/mtntough-form-pack-front-squats
Jump Squat: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Wall Sit: https://lab.mtntough.com/videos/mtntough-form-wall-sit
Step ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Single Arm Snatch: https://lab.mtntough.com/videos/mtntough-form-pack-single-arm-snatch
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Step ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Thrusters:https://lab.mtntough.com/videos/mtntough-form-pack-thruster-with-sandbags
X Leg MTN Climbers: https://lab.mtntough.com/videos/mtntough-form-pack-cross-leg-mtnclimbers