WEEK 2 : DAY 5

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

MTNTOUGH Pullup Progression
Beginner: Less than 1 Pull - Up, Follow the Chart with Ascending Pull-Up, 120 Seconds Rest Between Sets
Day 10 6, 6, 5, 4, 3 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 10 6, 6, 5, 4, 3
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 10 11, 11, 10, 9, 8

THE WORKOUT(S)

Ara’s Speed Lab Program
*Run the following Intervals, 1:1 work to rest ratio (rest exactly as long as it took to run that previous interval)
400m
400m
400m
400m
800m
800m
400m
400m
400m
400m

AND/OR

APOLO OHNO
Speed Skaters - 30
Wall Sit - 30sec
Speed Skaters - 28
Wall Sit - 30sec
Speed Skaters - 26
Wall Sit - 30sec
Speed Skaters - 24
Wall Sit - 30sec
Speed Skaters - 22
Wall Sit - 30sec
...
Continue pattern
...
Speed Skaters - 2
Wall Sit - 30sec

Finisher
*15min Challenge, Max Rounds
Pack Hip Thrusters - 20
Pack Wipers - 20
Pack Hammer Curls - 20
Burpees - 10

Done

NOTES
Pack Weight
Hip Thrusters & Wipers: B:40 I:50 E:60
Hammer Curls: B: 20 I:30 E:40
This workout is mirrored to last week. The goal is to beat your time and effort from last week.
While in the wall-sit, be sure to keep proper form; shoulder blades touching the wall, knees above over ankles and 90 degree sit posture.
When on the finisher, try to keep moving and beat the number of rounds you completed last week, without compromising your form. It’s best to slow down and keep chipping away, then stop to rest completely.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pull-up Progression: https://lab.mtntough.com/videos/4570-pullup-progression