Every month, we unveil a Challenge Workout designed to push you beyond your limits and help you redefine what's possible. This May 2024, get ready for the ultimate test with our "11s on Steroids" routine. If you're a MTNTOUGH'er, you're already familiar with the classic 11s format, but brace yourself as we take it to a whole new level.
Join us in this video as we dissect the workout, step by step. Prepare to conquer deadlifts and pull-ups in a unique format that will ignite every muscle fiber in your body. But here's the kicker: after each set, you'll dive into a 20 second cardio sprint on your chosen machine - whether it's a skier, rower, or bike - to elevate your heart rate and push your limits even further.
To up the ante, we're keeping track of our ski ERG meters for every 20-second sprint between sets, adding a competitive edge to the mix. It's all about testing your boundaries and discovering what you're truly capable of achieving. Plus, we've included a killer warm-up, finisher, and cool-down to ensure you get a full hour of intense gym time today.
Are you up for the challenge? Don't forget to share your progress in the comments below - let's inspire each other to reach new heights!
Here's the workout written up for you:
WARMUP: 2 Rounds
Row Erg - 250m
KB Goblet Squat - 10
KB Swing - 10
KB Push Press - 10/10
Toe Pull Overhead Squats - 5
Superman Pushups - 10
Hip Twists - 10/10
Lunge Jumps - 10/10
Band Walks - 20/20
The 11's on Steroids
E3MOM - Each Round with Cals (or meters) must start every 3 minutes
Deadlifts - Pullups
10 - 1 - 20 sec sprint
9 - 2 - 20 sec sprint
8 - 3 - 20 sec sprint
7 - 4 - 20 sec sprint
6 - 5 - 20 sec sprint
5 - 6 - 20 sec sprint
4 - 7 - 20 sec sprint
3 - 8 - 20 sec sprint
2 - 9 - 20 sec sprint
1 - 10 - 20 sec sprint
*Each round begins every 3 minutes, so you have 3 total minutes to complete your deadlifts, pull-ups and 20 sec all-out sprint
*Each ski sprint needs to be recorded on board, so you will have 10 sprints recorded.
*Deadlift load is bodyweight
The Burner Circuit Finisher
Dumbell Weighted Step-Ups - 20
Dumbell Squat Cleans - 10
Dumbells Bent Over Row - 10
Burpees - 5
COOL DOWN: 2 Rounds
Couch Stretch - 1 min
Kneel Hip Flexor/Adductor - 30 sec each
Scorpion - 1 Min
Childs Pose - 1 min
Video Chapters:
00:00 - Intro
00:34 - Workout Explanation
02:04 - Our Scores from the Lab
02:27 - Wrap-up
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Since 2016, MTNTOUGH has been dedicated to helping individuals achieve their personal goals by creating a foundation for physical and mental toughness. The brand’s best-in-class programs are developed, tested, and proven by former Navy SEALs, Army Rangers, and renowned physical trainers. MTNTOUGH+ programs are used by elite groups and operators, including special ops forces, wildland firefighters, backcountry hunters, professional mountain athletes, and more. The MTNTOUGH fitness lab is headquartered in Bozeman, Montana, surrounded by some of the world’s top mountain athletes.
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