WEEK 4 : DAY 3

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

MTNTOUGH Rower Intervals
*Rest as long as it took you to Row the interval (1:1 Work to Rest ratio)
*During rest, complete 10 Ground to Shoulders OR 10 Squat Jumps

Complete the following Intervals
500m
500m
1000m
500m
500m

Finisher 1
*Max Laps (40yds is 1 Lap)
*Men: 50-55lbs high; 55-60lbs low
*Women: 25lbs high; 35lbs low
High-Low Farmer Carry - 8 min

Finisher
*3-5 Rounds
Suitcases - 20
Ball Plank Reaches - 20 (10 each arm)
Lateral Lunges - 20 (10 each side)

Cooldown
Light Cardio - 5 min

Done

MOBILITY
Follow along with Emily in this week's mobility video.

NOTES

Remember, the key is to pick a target time and use those split times because this becomes the driving force behind this workout going forward. If you don’t know what it should be then pick one you think is right – test it this week – and then shift it next week.

Each interval is on a 1 to 1 work to rest ratio – that means you rest for the exact same time you rowed.

During your rest period do 10 Ground to Shoulder throws (M:0; W:20). If you don’t have a med ball you can do 10 jump squats.

High Low Farmer Carries:

Weight: M:50-55lbs high; 55-60lbs low W:25lbs high; 35lbs low

Keep strict form – especially with that upper weight.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Ground to Shoulders: https://lab.mtntough.com/videos/mtntough-form-ground-to-shoulder-gts
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
High-Low Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-high-low-farmer-carry
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Ball Plank Reaches: https://lab.mtntough.com/videos/mtntough-form-ball-plank-reaches
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges