WEEK 1 : DAY 1

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

5-20s
*Each round, Versaclimber increases by 1 Cal / 10ft and the Goblet Squat increases by 1 rep
*Sled stays the same at 20yds on each round
*Continue until you get to 20
*For alternatives to the Sled, check the Sled Push/Pull form video below
Versaclimber - 5 Cals/50ft
Goblet Squat - 5 Reps
Sled Push - 20yds

Next round would be...

Versaclimber - 6 Cals/60ft
Goblet Squat - 6 Reps
Sled Push - 20yds

Continue until you complete...

Versaclimber - 20 Cals/200ft
Goblet Squat - 20 Reps
Sled Push - 20yds

Done

NOTES
This week is an intro so stay focused – these 5-20s sneak up on you a bit. We recommend weights for each exercise but ultimately it’s your call whether they work for you – be smart if you’re dealing with an injury or weakness.
The key for today’s cardio piece is to mimic climbing so if you don’t have a stairmaster or versa climber that’s fine – just use a treadmill on an incline.

Weights:
Goblet Squats: (Men: 80-100 lbs; Women: 55-60lbs)

Sled push (Men: 4 - 45lb plates total; Women: 2 - 45lb and 2 - 25lb plates total)
If you don’t have a sled there are many options available to you – watch our Sled Form video and invent away!

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Goblet Squat: https://lab.mtntough.com/videos/mtntough-form-goblet-squat
Sled: https://lab.mtntough.com/videos/mtntough-form-sled-push-pull-and-alternatives-exercises