Redwood City Gym Workout 4/6/12- Total Body Tough Mudder Training Challenge VI
Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here
Core: Perform 2 rounds of the following with good form:
1. Lower Ab Vertical Scissors: 25 *Get group to count: 1-2-3 = 1 up to 25
2. Modified Superman: 15 *Bring Elbows Back & Down & Thighs Off Ground and Hold *Hands as High As Possible *Look Down
3. Bench Crunch: 20 *Keep 2 B’s *Keep chest up
4. Oblique Crunches: 10 Each *Basic Crunch with Rotation *Dig Heels *Keep Chin Tucked
1) Walk/Jog/Sprint
2) Push- Ups with Feet Elevated: 10 *Elbows In
3) Walk/Jog/Sprint
4) Prisoner Squats: 10 Each
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders Back
7) Walk/Jog/Sprint
8) Monster Walk:10 each *Stay Low
9) Walk/Jog/Sprint
10) Prisoner Burpees (No Push-Up):10 *Hands Behind Head When Jumping
11) Walk/Jog/Sprint
12) Side Lunge: 10 Each Side *Get Low
13) Walk/Jog/Sprint
14) Partner Pull-Up: 10 *One Person Stands and Supports the Others- call me as needed *Can opt for real pull-ups at gymnastics locations
15. Walk/Jog/Sprint
16. Dynamic Step-Ups: 10 Leading with Each Leg *Use Bleachers or Bench *Go Fast As Possible *Hands at Chest
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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Your friend & coach,
Brien
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Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
