WEEK 7 : 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

MTNTOUGH Pullup Progression
Beginner: Less than 1 Pull - Up, Follow the Chart with Ascending Pull-Up, 120 Seconds Rest Between Sets
Day 31 11, 10, 9, 8, 7 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 31 11, 10, 9, 8, 7
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 31 16, 15, 14, 13, 12

THE WORKOUT
The Works
*One time all the way through
Pack Step ups - 1 min, max reps
Pack Dead Lift - 20
Pack Z Press - 20
Pack Step ups - 2 min, max reps
Pack Dead Lift - 18
Pack Z Press - 18
Pack Step ups - 3 min, max reps
Pack Dead Lift - 16
Pack Z Press - 16
Pack Step ups - 4 min, max reps
Pack Dead Lift - 14
Pack Z Press - 14
Pack Step ups - 5 min, max reps
Pack Dead Lift - 12
Pack Z Press - 12

Finisher
*3 Rounds, descending reps each round 40, 30, 20
Suitcases
Crunches
Russian Twists

Done

NOTES
Pack Weights
Step-ups: B:20 I:30 E:40
Deadlifts: For each round, you’ll just add 10lbs each round
-Beginner, 20reps/40lb, 18/50, 16/60, 14/70, 12/80
-Intermediate, 20reps/50lb, 18/60, 16,70, 14/80, 12/90
-Expert, 20reps/60lb, 18/70, 16/80, 14/90, 12/100
Z Press: For each round, you’ll just add 5lbs each round
-Beginner, 20reps/30lb, 18/35, 16/40, 14/45, 12/50
-Intermediate, 20reps/40lb, 18/45, 16,50, 14/55, 12/60
-Expert, 20reps/50lb, 18/55, 16/60, 14/65, 12/70
The goal for this workout is to complete as many step-ups as possible during the allotted time. Be sure to count and keep track of your reps for each 1min, 2min, 3min and so on. Work to stay consistent in your progress as you add time to each round. Push yourself hard during the step-ups! At the very end, you will add the total number of step-ups from each round for your total score.
Although you want to keep moving, it’s okay for you to take a short rest after the step-ups before you start the deadlifts, but keep it brief.

FORM VIDEOS
Bodyweight Standard: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pullup Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Pack Step ups: https://lab.mtntough.com/videos/mtntough-form-pack-step-ups
Pack Dead Lift: https://lab.mtntough.com/videos/mtntough-form-pack-deadlift
Pack Z Press: https://lab.mtntough.com/videos/mtntough-form-pack-z-press
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Crunches: https://lab.mtntough.com/videos/mtntough-form-crunches
Russian Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists