WEEK 4 : DAY 2
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
THE WORKOUT
The 11's
*Incline Pushups and SL Chair Bridges
Incline Pushups - 10, SL Chair Bridges - 1
Incline Pushups - 9, SL Chair Bridges - 2
Incline Pushups - 8, SL Chair Bridges - 3
Incline Pushups - 7, SL Chair Bridges - 4
Incline Pushups - 6, SL Chair Bridges - 5
Incline Pushups - 5, SL Chair Bridges - 6
Incline Pushups - 4, SL Chair Bridges - 7
Incline Pushups - 3, SL Chair Bridges - 8
Incline Pushups - 2, SL Chair Bridges - 9
Incline Pushups - 1, SL Chair Bridges - 10
Then
*Release Pushups and SL RDLs
Release Pushups - 10, SL RDLs - 1
Release Pushups - 9, SL RDLs - 2
Release Pushups - 8, SL RDLs - 3
Release Pushups - 7, SL RDLs - 4
Release Pushups - 6, SL RDLs - 5
Release Pushups - 5, SL RDLs - 6
Release Pushups - 4, SL RDLs - 7
Release Pushups - 3, SL RDLs - 8
Release Pushups - 2, SL RDLs - 9
Release Pushups - 1, SLRDLs - 10
Finisher
*5 Rounds
Diamond Pushups - 10
Hamstring Curls - 10
V-Ups - 30
Done.
NOTES
Be sure to checkout the form videos before starting this workout
For both sets of the 11’s, be sure to focus on slowing down and keeping proper form. Below is the format for the 11’s:
10-1
9-2
8-3
7-4
6-5
5-6
4-7
3-8
2-9
1-10
After completing both sets of the 11’s, you will work through 5 rounds of the finisher.
FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Incline Pushups: https://lab.mtntough.com/videos/mtntough-form-incline-pushups
SL Chair Bridges: https://lab.mtntough.com/videos/mtntough-form-single-leg-chair-bridge
Release Pushups: https://lab.mtntough.com/videos/mtntough-form-releasepushups
SL RDL: https://lab.mtntough.com/videos/mtntough-form-single-leg-rdls
Diamond Pushups: https://lab.mtntough.com/videos/mtntough-form-diamond-pushups
Hamstring Curls: https://lab.mtntough.com/videos/mtntough-form-hamstring-curls
V-Ups: https://lab.mtntough.com/videos/mtntough-form-v-ups-1
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