MTNTOUGH Fitness Lab workouts are specifically tailored for Back-Country, LEO, Military and Fire Fighter athletes. MTNTOUGH routines are carefully programmed to help athletes build functional strength, durability, and endurance.
Single Leg RDLs - 20 (10 each leg)
Pull ups - 10
Rest - 1:30
Hamstring Curls - 10
Bent Over Dumbbell Rows - 10
Rest - 1:30
Core - The 200s (Elites will do The 250s)
Unassisted Sit ups - 40 (Elites 50)
Elbow to Knee - 40 (Elites 50)
Flutter Kicks - 80 (1 leg = 1 rep, Elites 100)
Crunches - 40 (Elites 50)
Front Plank - 1 min
This is the second week of the basic strength phase so weights should be bumping up a bit. The good rule of thumb still applies:
Start where you left off last week with weight.
Once you finish the set, if you feel like you could have done 2 more - then up the weight by 10 pounds per side for legs and 5 pounds per side for upper body.
The goal is to reach failure by the third set and push through it into the 4th.
Make sure to take the full 1:30 rest in between sets. This is critical for the strength work.
On the Deadlift - great rule of thumb: your backside is in the middle between your shoulders and your knees. Keep your back neutral and spine straight.
On the Pull ups - do as many as you can each set and then shift to the Bar Pull ups you learned in the last phase.