WEEK 6 : 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 (2:00 maximum rest)
1000m (2:00 maximum rest)
1000m (2:00 maximum rest)
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.

Each interval is on a 1 to 1 work to rest ratio (except the 1000m interval) – 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