11-Try This Challenge Day Workout

Aug 15, 2011 584 Comments by Brien Shamp

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Theme: San Carlos Boot Camp Tough Mudder Training Challenge V (You can modify the number of reps, the intensity and the exercises)

Warm-up (5-10 minutes) *Go over WOD Exercises Here

Core: Perform 2 rounds of the following at your own speed with good form:

1. Lower Ab Horizontal Scissors: 20 *3 B’s

2. Side Lying Hip Ab & Ad: 20 Each *Keep 3 B’s

3. Prone Cobra: 15 Each *Thumbs Up *Hold 2 s *Legs on Ground

4. Oblique Crunches with Legs Up: 10 Each *Basic Crunch with Rotation

Perform the following workout for 25-30 minutes with your team or coach them when to do the strength exercises on your call. 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 25-30 min get in 3 rounds of the following:

1) Walk/Jog/Sprint

2) Prison Cell Push-Ups: 10 Total Push-Ups: http://www.youtube.com/watch?v=Q3sCHle-omg *Elbows In

3) Walk/Jog/Sprint

4) Prisoner Split Squats:10 Each

5) Walk/Jog/Sprint

6) Dips:10 *Shoulders Back

7) Walk/Jog/Sprint

8) Back Lunges:10 each

9) Walk/Jog/Sprint

10) Long Jump Burpees (No Push-Up):10 http://www.youtube.com/watch?v=LCIDLFgIjGA

11) Walk/Jog/Sprint

12) Row/Pull-Ups