Belmont Fat Loss Boot Camp 5/31/13: World's Toughest Mudder Challenge Workout

Belmont Fat Loss Boot Camp 5/31/13: World’s Toughest Mudder Challenge Workout

Warm-Up & Preparation (10 minutes) *Go over WOD exercises below here

Perform the following 13-14 Movements as fast as possible with good form for 30 minutes. Do as many rounds as possible. Campers perform workout with a partner or small group.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.    Walk/Jog/Sprint: 2 Min or 2-4 laps *Jog in or outside

2.    Beam Over- Unders: 2x *Alternative: Burpees with Push-Ups: 10 *Shoulders Back & Down

3.    Balance Beam: 4x *Heel/toe walk *Imagine walking on tight rope

4.    Pull-Up Hang with Leg Swing: 30s (Move legs front to back- this will help those with monkey bars) *3B’s

5.    Sled Pull at Studio: 1x *Fence and back *Plates are upstairs at studio *Shoulders Back & Down *3B’s

6.    Foam Pitt Crawl: 2x *Can do elbow crawl with gliders *Straight legs *3B’s *Shoulders Back & Down *3B’s

7.    Rope Climb: 3x or Resisted Battle Rope Pull & Rotate (parter does pull & rotate while other partner provides resistance) *Shoulders Back & Down *3B’s

8.    Dynmaic Step-Ups: 20 leading with each side *Challenge with higher step height or speed *keep good posture *3B’s *Shoulders Back & Down

9.    Walk/Jog/Sprint: 2 Min or 2-4 laps *Jog in or outside

10. SB Carry: 2 Laps

11. Long Jump: 2x Approx 25 yards *Hinge from hip *2B’s *Start with arms overhead and end with arms overhead

12. 5 Cone Liners: 2x Approx 25 yards

13. Rings- 1 Leg Hops *Stick and hold landing: 2x Approx 25 yards *Alt. Sides *3B’s

14. Runner’s Walking Lunges: 2x Approx 25 yards *2B’s *Slight forwward lean

Group Partner Core Work: 2-3x 30s

1.    Partner Supine Lower Ab Curl *3B’s *Keep shoulders & head down *Move from core *Relax hip flexors

2.    Partner Prone Superman with Hip Ext *Hold each other’s arms and lift legs off ground *Straight legs *Relax shoulders

3.    Partner Supine Sit Ups *3B’s *High five partner at top

4.    Partner Prone Plank with Cross Knuckles *3B’s *Shoulders Back & Down *Wide feet

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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