WEEK 7 : DAY 2

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

3 BLOCKS Vol.1

Block 1
Assault Bike or Spin Bike - 12 Min (Max Cals)

Block 2
*3 Rounds, 12 min total

Ball Slams - 1 Min (Max Reps)
Sled Challenge - 3 Min (Max Laps)
*(1 Lap = 10yd Push + 10yd Pull)
*If you don't have access to a sled, check the form video for alternatives.

Block 3
High Pull to Goblet Squats - 12 Min (Max Reps)
EMOM (Every minute on the minute) Pullups - 3

Comment your scores below!

Done

NOTES
You’ve already completed a version this workout in this program in weeks 1 and 2. The idea is to try and use the same machine, while trying to beat your calories from weeks 1 and 2.

THREE 12 MINUTE CHALLENGES

12 MINUTE CHALLENGE #1 - MAX CALS ASSAULT BIKE, SPIN BIKE OR SKI ERG

12 MINUTE CHALLENGE #2- NEW SLED CHALLENGE WITH BALL SLAMS
1 MINUTE MAX BALL SLAMS
3 MINUTES MAX SLED LAPS, PUSH, THEN PULL, 10 YARDS PUSH, 10 YARDS PULL
For this portion, you’ll need to set a 4min time that you can easily see. For minute 1, you’ll complete as many ball slams as possible (be sure to count your reps). After 1min of ball slams, you’ll immediately move to the sled, while keeping count, attempt as many laps as possible in the remaining 3min. Your total score for each round is the ball slams + laps completed. You’ll complete this process 3x.

Example:
18 slams + 6 laps
17 slams + 6.5 laps
19 slams + 7 laps
12 MINUTE CHALLENGE #3- KETTLEBELL HIGH PULL GOBLET SQUAT TO PULL-UP EMOM

For this challenge, you’ll set a 1min timer repeating 12x (12min EMOM). Once your time is set, you’ll start with the KB high pull goblet squat until the timer beeps, and moving directly into your 3 pull-ups, and then moving back to high-pulls goblet squat. You will repeat this sequence until you reach 12min. Count the number of high pull goblet squats as your final score. On the high-pulls/goblet squats, be sure to use proper form.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Ball Slams: https://lab.mtntough.com/videos/mtntough-form-ball-slams
High Pull to Goblet Squats: https://lab.mtntough.com/videos/mtntough-form-high-pull-to-goblet-squat