Foster City Boot Camp 8/2/13: Tough Mudder Preparation

Foster City Boot Camp 8/2/13: Tough Mudder Preparation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.        Elbow Plank Crawls *Opp Arm & Leg *Stay Low *3 B’s *Shoulders Back & Down Educate about #2 below

2.        Supine 1 Leg Bridge (15s each side) *Keep hips level *Shoulder blades off ground *Extend one leg out

3.        Cross Over Mountain Climbers *Bring Knee to Opp. Elbow *Move From Core *Shoulders Back & Down *Elbows In *3B’s Educate about #12 below

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

1.     Squats *Spread toes and feel the feet, especially outer foot and little toes *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Work on getting lower *Educate about #10 below

2.     Push-Ups *Shoulders back & down *Elbows in  *Spread fingers *Educate about #2 below

3.     Walking Lunges *Arms overhead if tolerated *3B’s *Educate about #4 below

*Review WOD below during Phase 2 & 3 above. This workout should be done with a partner or small group for motivation and to help each other with the skill of the movements. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Workout: 2 Miles + 400 Reps

Perform the following workout as fast as possible with good form until complete. Campers can modify reps as needed or cut out cardio if they did cardio the day before or if tomorrow is a cardio day. Tell them to modify cardio to 2 laps if desired. Perform exercises below in any order. Again, encourage This workout campers to perform wod with a  partner or small group for motivation and to help each other with the skill of the movements.

1.     ¼ mile run -4 Laps *Run with MB or Sandbag in arms as desired *Studio: Fence and back 2x

2.     50 Elbow Plank Crawls (25/Side)  *Opp Arm & Leg = 1 Rep *Stay Low *3 B’s *Shoulders Back & Down *Can also use Gliders

3.     ¼ mile run -4 Laps

4.     50 Walking Lunges with MB/Plate Over Head (25/side)  *3B’s *Do your best to relax shoulders-Lock *Avoid weight overhead for those with shoulder issues

5.     ¼ mile run -4 Laps

6.     50  Pull-Ups or Pull-Up Hang Curl (Toes to Head) or TRX Row *Make it so the load is challenging for 10 reps- so 5 sets of 10 reps

7.     ¼ mile run -4 Laps

8.     50 Floppee Burpees *Hit the ground *3B’s *Move From Core *Shoulders Back & Down *Elbows In *3B’s

9.     ¼ mile run -4 Laps

10. 50 Low Squats *Get Low and Try To Touch a mat/MB *Can also use SB *2B’s *Spread toes and feel the feet, especially outer foot and little toes

11. ¼ mile run -4 Laps

12. 50 Cross Over Mountain Climbers (50/side) *Bring Knee to Opp. Elbow *Move From Core *Shoulders Back & Down *Elbows In *3B’s *Spread fingers

13. ¼ mile run -4 Laps

14. 50 Battle Rope Slams *Overhand Grip *Slam rope into ground *Hinge from hip *Shoulders Back & Down *2B’s

15. ¼ mile run -4 Laps

16. 50 Dynamic Step-Ups (25 Leading with Each Foot) *Use Mat/Step Of Choice –depends on posture and form *Shoulders Back & Down *3 B’s *Make it so the exercise is challenging for 10 reps- so 5 sets of 10 reps – increase step height as needed

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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