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: Supine Double Knee to Chest Breathing
Perform 1-2 minutes of diaphragmatic breathing while in supine double knee to chest position. Initiate breathing with belly (feel it press 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 rises)–> 5 s hold–> 5 s exhale). As they continue to breathe and relax they should feel their knees going closer to the chest. Do daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.
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, 8 total sets for Phase 3
Phase 3: Core Work (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
- Seated Russian Twists *Extend arms to make harder *Sit tall with lengthened spine- avoid flexion in spine *Feet off ground *2B’s *Lying Russian Twists for those that have back pain- remember seated positions while rotating is hard on the back
- Prone Cobra *Externally rotate shoulder *Hold 2s *Squeeze butt at top *Straight legs *2B’s *Look straight
- Crunches with Legs Straight Up (flexed feet) *Touch fingers to toes *3B’s *Look at abdomen *Arms & legs straight *Tongue on roof of mouth *Modify with lower ab movement for those with back pain
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. Assign campers stations for the WOD below. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own
Alternate the following 8 strength exercises two at a time for 40s each for 3-4 rounds with 15s transition time. *Organize 4 people per group
Set APP for 40s work and 15s rest for 6-8 sets total; 1 min recovery after each round
- MB/SB Shoulder Side Lunges (20s each side) *MB/SB on shoulder of lead leg *2B’s *Get lead glute as low as possible *Shoulders back & down *Knees in line with 2nd toes *Hinge from hips *Sit into heel and drive up *No MB for those with pain or do not have the form *Studio: Perform in Monkey Bar room
- Glider Push Hold with Jack Knife (Tuck) *In push up position glide both knees forward and back *Knees barely off ground *3B’s *Shoulders back & down- lift collar bones up 1” *Corkscrew elbows *Modify with Mountain Climbers
- Split Squat Jumps (20s each side) *bigger the stride = easier on the knees *modify with back lunges *Arms to sides *3B’s *Shoulders back & down
- Battle Rope- Slams *Total body effort – follow through into ground > regroup and slam again *2 B’s
- Prisoner Body Weight Squats *Feet shoulder width *Hinge from hip- flat back *2B’s *Get low-touch big ball if possible *Knee tracking *Work on speed if possible
- TRX One Arm Row (20s each side) *Keep hands lower the chest height to avoid using upper traps *Shoulders back & down- upper traps tend to elevate when intensity is too high *2B’s *Squeeze shoulder blades and hold for 2s *Avoid rotation with hips
- MB/SB Single Leg Deadlifts (20s each side) *Start with feet together *Make sure non-working leg is bent the whole time at 90 degrees *Squeeze butt at top-hold for 2 s *Keep core tight *Shoulders back & down-collar bones up *Squeeze shoulder blades *Hinge from hip *3B’s *Flat back
- Downward Dog Modified Handstand Push-Up *In downward dog position on toes- keep legs straight *Shoulders back & down *Keep elbows in *2B’s *Modify with plank or push-ups hold
Circle Time-Cool Down Stretches: 5 min
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