San Carlos Gym Trainer Boot Camp 11/2/12: Do You Want To Be The World's Toughest Mudder- Challenge Workout

San Carlos Gym Trainer Boot Camp 11/2/12: Do You Want To Be The World’s Toughest Mudder- Challenge Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 16 total sets for Phases 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 4:30)

1.     Lower Ab Vertical Scissors *Get group to count: 1-2-3

2.     Modified Superman *Bring Elbows Back & Down & Thighs Off Ground and Hold *Hands as High As Possible *Look Down

3.     Bench Crunch  *Keep 2 B’s *Keep chest up

4.     Oblique Crunches *Basic Crunch with Rotation *Dig Heels *Keep Chin Tucked

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following workout for 30 minutes .  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. Within the 30 min get in 3 rounds of the following:

1)   Walk/Jog/Sprint

2)   Push- Ups with Feet Elevated: 10  *Elbows In

3)    Walk/Jog/Sprint

4)    Fireman Carry: 30s Each *Carry person or SB *Core needs to be very tight and posture alligned http://www.youtube.com/watch?v=K6LfAPETf3M *See 3 options on video

5)    Crawl

6)    Dips:10 *Shoulders Back

7)    Walk/Jog/Sprint

8)    Monster Walk:10 each leg *Stay low in squat

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) Crawl

14) Pull-Up/Row/Rope Climb: 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 Mat *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.

Try Redwood City Gym Trainer Boot for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com