San Carlos Personal Trainer Boot Camp 12/9/13: 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, 6 total 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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Side Plank: 30s Right Side *Head Back *Shoulders back & down-squeeze *3B’s
2. Side Plank: 30s Left Side *Head Back *Shoulders back & down-squeeze *3B’s
3. Oblique Crunches*Hands to side of heads- not behind head *Wide knees *2B’s *Tongue on roof of mouth
Phase 3: Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
After Phase 3 boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Perform the following 13 Exercises as fast as possible with good form for 35 minutes. Do as many rounds as possible. Do in whatever order works for you.
1) Walk/Jog/Sprint/Cardio: 2 Min *Start here as a group
2) Push-Up w/ 1 Arm Rotation (can use db here): 5 Each Side *Thumb towards midline *Wide Feet *Shoulders back & down *Elbows in *3B’s
3) Prisoner Alt. Split Squats Jumps: 10 Each Side *Do one side at a time *Shoulders back & down-squeeze *3B’s
4) SB/MB Single Leg Deadlift: 10 Each Side *Do one side at a time *Shoulders back & down-squeeze *3B’s
5) Sandbag/MB Staggered Stance Bear Hug Squats: 10 Each Side *Shoulders back & down-Push chest out into bag *2B’s *Hinge from hips
6) Plank Up Downs : 10 Each Side http://www.youtube.com/watch?v=L4oFJRDAU4Q *Shoulders Back *Squeeze triceps at the top *Relax shoulders *3B’s *Elbows in
7) Walk/Jog/Sprint/Cardio: 2 Min
8) Side Lunge with Touch to Floor: 10 Each Side*Keep Chest Up *Alt. Sides *Hinge from hips *2B’s *Get low
9) MB Walking Lunge & Twist: 10 Each Side *Rotate MB over front knee *Shoulders back & down *2B’s
10) MB Shoulder Put: 10 Each Side *Facing wall–>put ball into wall *Hold ball at shoulder level and keep hands and ball at shoulder level *Use whole body and pivot from hips *3B’s
11) Cross Over Mtn. Climber: 20 Each Side *Knees barely off ground *Shoulders back & down *Elbows in *3B’s *Rotate from core
12) TRX One Arm Row with Rotation: 10 Each Side *Keep hips square *Squeeze shoulder blades *Shoulders back & down *3B’s
13) Battle Ropes: Overhand Grip Alternating Wave: 20 Each Side *Head Back *Shoulders Relaxed
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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