WEEK 11 : 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

THE WORKOUT

BURPS
5 Rounds

Max Burpees - 45sec; record each round of burpee
Tempo Push-up (2:4) - 10
Tempo Pull-ups (2:4) - 5

OG 22's:
Jump Squats
Bodyweight Renegade Row

5 Rounds
Max Burpees - 45sec; record each round of burpee
Tempo Push-up (2:4) - 10
Tempo Pull-ups (2:4) - 5

OG 22's:
Lunge Jumps
Pushups

Finishers

Burpees - 5min; max reps

Final Score is total burpees done throughout the entire workout!
Add up all 10 rounds of 45sec and the 5min finisher.

NOTES
In the first part of this workout, you will set a timer on your phone or watch for 45sec. In that time limit you will complete as many burpees as you can, and follow with the tempo push-ups and pull-ups. You will complete 5 total rounds of this. Be sure to keep track of the number of burpees you completed for each round.
After the first 5 rounds, you will then go straight into the original MTNTOUGH 22’s (The format of the 22’s is listed below).

Once you’ve completed the 22’s you will go back to 5 rounds, using your 45sec timer for max burpees, followed with tempo push-ups and tempo pull-ups. Again, be sure to keep track of the number of burpees completed in each round

After the last round of max burpees in 45sec, and tempo push-ups and pull-ups, you will complete another round of 22’s.
To wrap up the whole workout and tally your final score, you will set your timer for 5min and complete as many burpees as possible in that time. Final score is the 10 previous rounds of burpees + 5min challenge.
Work to stay consistent across all the rounds, while keeping proper form.

22’s Format:
20-2
18-4
16-6
14-8
12-10
10-12
8-14
6-16
4-18
2-20

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Tempo Push-up: https://lab.mtntough.com/videos/mtntough-form-tempo-pushups
Tempo Pull-ups: https://lab.mtntough.com/videos/mtntough-form-tempo-pullup
Jump Squats: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Bodyweight Renegade Row: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Lunge Jumps: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups