WEEK 14 : 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

Bandwalks
Shoulder bands and dislocates

THE WORKOUT

Crippler

Row - 2500m, Every 3 minutes, stop rowing and do...
Goblet Squats - 15 (beginners 40lb, intermediate 50lb, elite 60lb)
Push-ups - 15
*The goal is to get done with the 2500M with as few stops as possible

Superset 1
4 Rounds
Squats - 6
Incline Bench Press - 8

Superset 2
4 Rounds
Front Rack Walking Lunges - 10 per side
Incline Bench Dumbbell Rows - 10

Finisher
Row - 2500m, Every 3 minutes, stop rowing and do...
Goblet Squats - 15 (beginners 40lb, intermediate 50lb, elite 60lb)
Push-ups - 15
*The goal this time is to not have to stop any more times than they did in the first iteration.

NOTES

We’re going into a sport-specific phase – very boot camp oriented. You’ll have to really stay focused on form.

Weights for the Goblet Squats
Beginners: 40 pounds
Intermediate: 50 pounds
Elites: 60 pounds

On the squats:
You just came out of the final strength phase doing 4 to 5 reps. The weights for this week should be similar to last week – you may lighten it up a few pounds but you’re stronger this week than last so it will be very close.

On the bench press:
Lower the weight by 5 to 10 pounds per side from last week.
Rule of thumb on all lifts: Do the rest of the exercises as normal – 10 reps using our normal rule of thumb: if you finish the set and could have done a couple more reps – up the weight.

For the Front Rack Walking Lunges and the Dumbbell rows
Feel your way to a weight that works for you.
The first set may be light – that’s fine – start low, move a little heavier in set number 2, 3, and 4.
Set number 3 and 4 are where it should really be difficult

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Goblet Squats: https://lab.mtntough.com/videos/mtntough-form-goblet-squat
Push-ups: https://lab.mtntough.com/videos/mtntough-form-pushups
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Incline Bench Press: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Front Rack Walking Lunges: https://lab.mtntough.com/videos/mtntough-form-front-rack-walking-lunge
Incline Bench Dumbbell Rows: https://lab.mtntough.com/videos/mtntough-form-incline-bench-barbell-rows