San Mateo Personal Trainer 5/17/13: Do You Want To Be The 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, 8 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: 4:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Lower Ab Vertical Scissors *Get group to count: 1-2-3 *3B’s *Lower legs or add crunch to increase intensity
2. Modified Superman (Hold 3s)*Bring Elbows Back & Down & Thighs Off Ground *Hands as High As Possible *Look Down *2B’s
3. Bench Crunch *Keep 2 B’s *Keep chest up
4. Oblique Crunches with Hip/Knee Flexion *Basic Crunch with Rotation *Flex Knees & Hips 90 Degrees *Keep Chin Tucked *Look at Abdomen
Phase 3: Review WOD below and do movements for approximately 20s each. Also review wod during 2nd round of Phase 2. After 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. At Studio, for running have campers go to the fence and back 1X and then perform strength workout in the Studio and then back to the fence. *Reduce cardio for those not getting in enough strength work- goal is 3 sets.
Other locations-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. Coaches can do this workout with campers but still focus on mechanics of campers. Within the 30 min get in 3-4 rounds of the following:
1) Walk/Jog/Sprint
2) Push- Ups with Feet Elevated: 10 *Elbows In *Shoulders back & down *3B’s *Can do TRX at Studio
3) Walk/Jog/Sprint
4) Partner Carry: 30s Each *Carry person-piggy back is easiest or carry SB or gymnastics mat *Core needs to be very tight and posture alligned http://www.youtube.com/watch?v=K6LfAPETf3M *See 3 options on video
5) Walk/Jog/Sprint
6) Crawl: 30s *Stay low
7) Dips:10 *Elbows In *Shoulders back & down *3B’s *Can do Equalizers at Studio
8) Walk/Jog/Sprint
9) Monster Walk:10 each leg *Stay low in squat *Keep pelvis stable *Shoulders back & down *2B’s *Hinge from hip
10) Walk/Jog/Sprint
11) Prisoner Burpees (No Push-Up):10 *Hands Behind Head When Jumping *Shoulders back & down *3B’s
12) Walk/Jog/Sprint
13) Side Lunge: 10 Each Side *Get Low *Hinge From Hip *2B’s *Shoulders back & down
14) Pull-Up/Row/Rope Climb: 10 *Shoulders back & down *3 B’s
15) Walk/Jog/Sprint
16) Dynamic Step-Ups: 10 Leading with Each Leg *Use Mat *Go As Fast As Possible *Hands at Chest *Increase height of mat/step or go faster to increase intensity *3B’s
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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