WEEK 1 : DAY 5

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

THE WORKOUT

The Super M
*This is the first of our alternating series - don't forget to have your 40 lb rucksack and gear ready for next week.

6 sets
20 second burst of high intensity
2 min active rest of low intensity

Pick a cardio machine or two - you can use the rower, skier, or bike. The treadmill is not a good machine for this workout, because it takes too long to transition from high intensity to low intensity. However running outside will definitely work well, especially if you have hills in your area.
Start with a 20 second blast for as hard as you can possibly go. This is 100% effort. Watch the calories/hour on this first one and see how high you can spike it.
As soon as the 20 seconds is up, drop down to a very low intensity pace for 2 min. If running, you would now walk. Hold that for 2 minutes (that will take you to the 2:20 mark)
You have now completed 1 set.
Repeat this until you've done 6 sets which will complete at the 14 minute mark.
For each 20 second sprint, you must hit the same calories/hour number that you hit during the first one.
After 6 sets, you have finished 1 Round (1 Round = 6 Sets)
Beginners - do 1 Round and then 20 -25 minutes of steady state mid intensity cardio work
Intermediates and Elites - do 2 Rounds (or 12 sets) and then 15 minutes of steady state mid intensity cardio work.

NOTES

Feel free to shift to a different cardio machine between rounds but the key of this workout is no rest in between sets or rounds - just keep going. The rest IS the 2 min of low intensity.

Remember the rule of thumb on the steady state cardio work - if you can talk comfortably, you're going too slow, but if you're gasping for air you're probably going too fast - it should be a challenging pace but maintainable.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1