Belmont Fat Loss Boot Camp 1/11/13: 2013 Tough Mudder Workout

Belmont Fat Loss Boot Camp 1/11/13: 2013 Tough Mudder Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.         Prone Swimmer *Alt. Hip Ext.

2.         Wide Mtn. Climber *3 B’s *Feet wide *Shoulders back & down *Knees barely off ground *Educate about #14 below

3.         Oblique Crunches *Basic Crunch with Rotation *2B’s

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.     Squats *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Educate about #4 below

2.     Push-Ups *Shoulders back & down *Elbows in *Educate about #2 below

3.     Sprinter Walking Lunges *Alt. sides *Opp. arm & leg *Educate about #8 below

*Review WOD below during 2^nd round of Phase 2 & 3 above. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following workout for 30 minutes with your team or coach them when to do the strength exercises on your call. This is anon-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. This can be done in or outside. Within the 30 min get in 3 rounds of the following:

1)    Walk/Jog/Sprint

2)    Push-Ups: 10 *Shoulders back & down *Elbows in *3B’s

3)    Walk/Jog/Sprint

4)    Fast Squats:15 *Get low *Hinge from hips *2B’s

5)    Walk/Jog/Sprint

6)    Dips:10 *Shoulders Back and down *3B’s *Relax shoulders

7)    Walk/Jog/Sprint

8)    Sprinters Walking Lunges:10 each *Bend forward from hips *Opp. arm & leg- drive elbow *Explode into ground with feet *2B’s

9)    Walk/Jog/Sprint

10) Floppy Burpees:10

11) Walk/Jog/Sprint

12) TRX Row/DB/Plate/SB Bent Over Rows/Pull-Ups/Fat Man Rows: 10 *Pick a pulling exercise

13) Walk/Jog/Sprint

14) Wide Mtn. Climber: 20 Each Side *3 B’s *Feet wide *Shoulders back & down *Knees barely off ground

Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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