WEEK 7 : DAY 4

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.2

Block 2
Assault Bike or Spin Bike - 12 Min (Max Cals)

Block 2
*3 Rounds, 12 min total
Ground to Shoulder - 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
Heavy Farmer Carries - 12 Min (Max Laps of 20yds, 75% of Bodyweight)
EMOM (Every minute on the minute) Burpees - 3

Comment your scores below!

Done

NOTES
THREE 12 MINUTE CHALLENGES

12 MINUTE CHALLENGE #1 - MAX CALS ASSAULT BIKE, SPIN BIKE OR SKI ERG
Just as weeks 1 and 2 and last Tuesday, you’ll complete 3, 12min challenges. The idea is to try and use the same machine, while trying to beat your calories from weeks 1 and 2.
12 MINUTE CHALLENGE #2- NEW AND IMPROVED SLED CHALLENGE THREE TIMES THROUGH WITH GROUND TO SHOULDERS
Just as last Tuesday, you’ll repeat the same format. For minute 1, you’ll complete as many ground to shoulders (GTS) as possible (be sure to count your reps). After 1min of GTS, 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 GTS + laps completed. You’ll complete this process 3x.
1 MINUTE MAX GROUND TO SHOULDERS OR DUMBELL TO SHOULDERS IF THEY DON'T HAVE A HEAVY BALL
3 MINUTES MAX SLED LAPS, PUSH, THEN PULL, 10 YARDS PUSH, 10 YARDS PULL
12 MINUTE CHALLENGE #3- FARMER CARRY TO BURPEE EMOM
For this challenge, you’ll set a 1min timer repeating 12x (12min EMOM). Once your timer is set, you’ll start with the farmer carry. You will farmer carry until the timer goes off, and immediately proceed into completing 3 burpees. Upon completing your burpees, you’ll then promptly pick-up your dumbbells and start your farmer carries again. The weight of the carry should be approximately 75% of your bodyweight spread across two dumbbells.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Ground to Shoulder: https://lab.mtntough.com/videos/mtntough-form-ground-to-shoulder-gts
Farmer Carries: https://lab.mtntough.com/videos/mtntough-form-farmer-carry