Fitness Training Belmont Boot Camp 10/19/13-  Saturday Track Workout Tough Mudder Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Add in Bear Crawls & Inchworms

*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets for Phases 2

Phase 2: Core (Perform the following movements for 40s 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 *3B’s

2.     Prisoner Modified Supermans (Hold 2s)

3.     Supine Horizontal Scissors *3B’s *Count 1-2-3-1à 1-2-3à2 as a group

Phase 3: Primal Movements: Perform the following movements for 5 reps  *Goal is blood flow, not max effort

1.     Prisoner Squats

2.     Dive Bomber Push-Ups *Relax shoulders *3B’s

3.     Walking Runner’s Lunges

*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following strength-cardio exercises as fast as possible with good form for 3 rounds. Make sure each camper has a partner or small group to motivate and assist each other.

1.     Cardio: ¼ Mile Run/Walkà Within ¼ mile perform Runner’s Lunges- 20 each leg

2.     Cardio: ¼ Mile Run/Walkà Within ¼ mile perform Hindu Push-Ups- 20

3.     Cardio: ¼ Mile Run/Walkà Within ¼ mile perform Prisoner Squats- 20

4.     Cardio: ¼ Mile Run/Walkà Within ¼ mile perform Rows- 20

5.     Cardio: ¼ Mile Run/Walkà Within ¼ mile perform Long Jump Burpees (no push-up)- 20

Repeat 3x.

Total Miles: 3/75

Total Reps: 360

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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