Similar past workout: https://brienshamp.com/2013/06/24/san-carlos-gym-personal-trainer-boot-camp-62113-toughest-mudder-body-weight-workout-650-reps-1-mile-workout%E2%80%8F/
4 Phase Warm-Up:
Phase 1: Wide Child’s Pose Position Breathing/Drawing In Maneuver (2 min) Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>rib cage and then chest, instead of initiating with chest. 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 relax they should feel their chest going closer to the ground.
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 for 6 sets
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
NONE- Included in wod below
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 small groups and starting stations. They can do the workout anywhere given lack of equipment. The only thing needed is a pull-up bar. Immediately transition to WOD after review. They can get water at any time on their own.
Set Gym Boss or Interval App to: 1:00 work time, 0s rest for 36 cycles (3 rounds) *there is no transition time, emphasize quick transitions. Perform 36 minutes of work! They can get water as needed but keep the clock going.
1. Cardio: Run/Jog/Walk: 1min *Studio– Create a lane *Add SB to make more difficult
2. Squats: 1 min *Get to 90 degrees- use a low bench/MB/mat as a target as needed-touch and go target. Low is based upon good form *Hinge from hips *2B’s
3. Mountain Climbers: 1 min *Stay Low *Knees barely off ground *3B’s *Shoulders back & down *Corckscrew elbows
4. Cardio: Burpees 1min *Modify as needed
5. Pull-ups/Pull-Up Hang: 1 min *3B’s *Rest as long as needed *Shoulders back & down *Modify with TRX Rows/Band Rows
6. Sit –Ups: 1 min *Fingers outside of eyebrows – attempt to bring elbows to knees *Dig heels *Tongue on roof of mouth *Look at abdomen *3B’s *Modify with crunch
7. Cardio: Dynamic Step-ups (30s each side) *Add SB/step height to make more difficult
8. Prisoner Walking Lunges *3B’s *Shoulders back & down *Squeeze shoulder blades *Interlace fingers behind head *Squeeze shoulder blades.
9. Plank Crawl: 1 min *Forwards & Back *Opp. arm & leg *3B’s- keep hips up *Shoulders back & down
10. Cardio: Stationary High Knees: 1min *Modify as needed
11. Dive Bomber Push-Ups: 1 min http://www.youtube.com/watch?v=66-v0AaANHk *3B’s *Shoulders Back & Down *Corkscrew elbows
12. Prisoner Cobra: Hold for 1 min at top *Interlace fingers behind head *Squeeze shoulder blades.
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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