Past Workout Video: https://brienshamp.com/2013/03/29/san-mateo-personal-trainer-workout-32913-tough-mudder-fat-loss-workout%E2%80%8F/
4 Phase Warm-Up:
Phase 1: Kneeling Groin Rock Position Breathing/Drawing In Maneuver (60-120s)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in kneeling groin rock (remember to extend arms, widen knees and rock forward & back from hips): Initiate breathing with belly (let it fall) and rock forwards–>rib cage and then chest, instead of initiating with chest as you rock back (key is to move from hips). This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and rock they should feel their hips opening and lats loosening.
Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Hip Ext. *Alt. legs *Stay tight – 3 B’s *Shoulders back & down
2. Side Lying Hip Ad (LT) *Bottom leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
3. Side Lying Hip Ab (RT) *Top leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
4. Side Lying Hip Ad (RT) *Bottom leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
5. Side Lying Hip Ab (LT) *Top leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
6. Oblique Crunches *Basic Crunch with Rotation *Fingers to eyebrows *3B’s *Note: Crunch is a small range of motion. Sit-ups are a large range of motion
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 4 as needed. Assign stations for campers in groups of 4. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 30s work time, 15s transition, 12 sets, 0s transition time after all 12 sets are complete
This is a non-stop 30-35 minute workout. Participants can go at their own speed/intensity as usual. Campers start at different stations to spread the group out and to foster small group support. Allow a 15 s transition time to go from strength to cardio movement. If they get there early have them start early. Harbor Studio- free up a couple lanes for campers to run from wall to wall. Within the 35 min get in 4-5 rounds of the exercises below.
1. Walk/Jog/Sprint: 30s *Add MB/SB as tolerated
2. Equalizer/MB Push-Ups: 30s *Stay tight – 3 B’s *Shoulders back & down *Elbows in *Widen feet to make easier *SMGC/Ray – use large MB’s and place hands outside of ball to keep wrists straight
3. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
4. Band or Rip Trainer Rows with Squats 30s *Shoulders back & down – Relax shoulders*Elbows in *3B’s *Hinge from hip
5. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
6. MB Wall Ball: 30s*Go low with squat and throw MB against wall/target *2B’s *Hinge from hips *SMGC/Ray – goal is to hit blue line
7. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
8. Prisoner Split Squats:15s each *Can add sandbag/plate *Interlace fingers behind head and squeeze shoulder blades *3B’s *Studio: Monkey Bar Room- If you need space
9. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
10.Pull-Ups: 30s *3 B’s *Shoulders back & down *Modify with TRX Rows *Studio: Monkey Bar Room
11.Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
12. Glider Truck Push (Hands on Gliders): 30s *Shoulders back & down *3B’s *Push feet into ground to go forward
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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