Fitness San Carlos Boot Camp 11/18/13: Do You Want To Be The World’s Toughest Mudder- Challenge Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phase 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. Lower Ab Straight Leg Pelvic Lift *Hands under tailbone *3B’s *Relax neck *Toes to nose
2. Prone Flutter Kicks *On stomach *Lift things as high as possible *Legs straight *Toes down *2B’s
3. Rocking Bridge (Hold 5s) *3B’s *Squeeze shoulder blades *Turn hands to modify or do basic bridge
4. Oblique Crunches with Hip/Knee Flexion *Basic Crunch with Rotation *Flex Knees & Hips 90 Degrees *Keep Chin Tucked *Look at Abdomen *3B’s
Phase 3: Review WOD below and do movements for approximately 20s each. Also review wod during 2nd round of Phase 2. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
Workout can be done in or outside. This is a non-stop workout but participants can go at their own speed. 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. Coaches can do this workout with campers but still focus on mechanics of campers.
At Studio, for running have campers go to the fence and back 1X and then perform strength workout in the Studio and then back to the fence. *Reduce cardio after the half way point as needed for those not getting in enough strength work- goal is 4 sets. Have them pick a partner for the WOD.
Within the 30 min get in 4 rounds of the following:
1) Walk/Jog/Sprint
2) Push- Ups with Feet Elevated: 10 *Elbows In *Shoulders back & down *3B’s *Can do TRX at Studio/GM
3) Walk/Jog/Sprint
4) Beam or Equalizer Over-Unders: 10 (5 leading with each side)
5) Walk/Jog/Sprint
6) Bear Crawl: 30s *Stay low *3B’s
7) Plank Up-Downs:10 leading with each side *Elbows In *Shoulders back & down *3B’s
8) Walk/Jog/Sprint
9) Monster Walk:10 each leg *Stay low in squat *Keep pelvis stable *Shoulders back & down *2B’s *Hinge from hip
10) Walk/Jog/Sprint
11) Lateral Burpees (No Push-Up): 5 each side *Shoulders back & down *3B’s
12) Walk/Jog/Sprint
13) One Leg Box/Mat Squats 10 Each Side *Get Low *Hinge From Hip *2B’s *Shoulders back & down
14) Pull-Up/Row/Rope Climb/Cargo Net: 10 Pulls Each Hand *Shoulders back & down *3 B’s
15) Walk/Jog/Sprint
16) Dynamic Prisoner Step-Ups: 10 Leading with Each Leg *Use Mat *Go As Fast As Possible *Increase height of mat/step or go faster to increase intensity *3B’s
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.
Try the 21 Day Rapid Fat Loss Program at Fitness San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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