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

The 22s

Run
Sprint – 0.5 mile
Superset - *Jumping Lunges and Push-Ups
20 Lunges – 2 Push-Ups
18 Lunges – 4 Push-Ups
16 Lunges - 6 Push-Ups
14 Lunges – 8 Push-Ups
12 Lunges – 10 Push-Ups
10 Lunges – 12 Push-Ups
8 Lunges – 14 Push-Ups
6 Lunges – 16 Push-Ups
4 Lunges – 18 Push-Ups
2 Lunges – 20 Push-Ups

Run
Sprint – 0.5 mile

Superset - *Jump Squats and Renegade Rows
20 Jump Squats – 2 Renegade Rows
18 Jump Squats – 4 Renegade Rows
16 Jump Squats - 6 Renegade Rows
14 Jump Squats – 8 Renegade Rows
12 Jump Squats – 10 Renegade Rows
10 Jump Squats – 12 Renegade Rows
8 Jump Squats – 14 Renegade Rows
6 Jump Squats – 16 Renegade Rows
4 Jump Squats – 18 Renegade Rows
2 Jump Squats – 20 Renegade Rows

Run
Sprint – 0.5 mile

Core

*2 Rounds
L Side Plank – 30 sec
Center Plank – 30 sec
R Side Plank – 30 sec

NOTES
Prepare workout equipment prior to beginning the MTNTOUGH Standard Warmup
Once the warmup is complete, begin the workout within two minutes, minimal rest necessary and water as needed.
As written, this workout is as prescribed by the MTNTOUGH training staff.
For the Beginner Hunter Athlete:
All running portions should be reduced to 0.25 mile done at a fast pace. (Maintaining an increased heart rate must be achieved.)
Jumping Lunges will be done until Athlete is unable to maintain strict form and/or proper pace. If necessary, replace jumping lunges with regular walking lunges done in place. (Maintain strict form during all reps. Do NOT sacrifice form for speed).
Strict push-up form will be maintained as long as possible. If proper form can no longer be maintained, push-ups will be done on the knees while maintaining strict upper body form.
Jumping squats will be done until Athlete is unable to maintain strict form and/or proper pace. If necessary, replace jumping squats withe regular squats. (Maintain strict form during all reps. Do NOT sacrifice form for speed).
Renegade rows will be done with 5-10 lb dumbbells. (Maintain strict form during all reps. Do NOT sacrifice form for speed.)
For the Intermediate Hunter Athlete:
Workout can be done as prescribed.
Increase Core exercise to 3 Rounds.
For the Elite Hunter Athlete:
All running portions should be increased to 0.75 mile done at a fast pace. (Maximize effort and energy output.)
Renegade rows will be done with 30 lb dumbbells. (Maintain strict form during all reps. Do NOT sacrifice form for speed.)
Increase Core exercise to 4 rounds.
Increase Core Center Plank duration to 1:00 minute.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Jumping Lunges: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Push-Ups: https://lab.mtntough.com/videos/mtntough-form-pushups
Jump Squats: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Center Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank
Side Plank: https://lab.mtntough.com/videos/mtntough-form-side-plank