{"id":94,"date":"2011-12-02T16:17:00","date_gmt":"2011-12-02T22:17:00","guid":{"rendered":"\/post\/For-the-week-of-December-4-Tough-Mudder-training-begins!.aspx"},"modified":"2012-01-13T15:58:21","modified_gmt":"2012-01-13T21:58:21","slug":"for-the-week-of-december-4-tough-mudder-training-begins","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=94","title":{"rendered":"For the week of December 4: Tough Mudder training begins!"},"content":{"rendered":"

WORKOUTS
<\/strong><\/span><\/p>\n

Challenge WOD: Tough Mudder Chipper
<\/strong>Run 3K – alternating between sprints and less intense running. Throw in perhaps 10 sprints of 70-200 meters.
Then, 50 seconds work, 10 seconds rest on each of the following exercises:
<\/span><\/p>\n

    \n
  1. TM push-up (using dumbbells, raise one arm directly to ceiling at top of each rep)<\/span><\/li>\n
  2. LH one-arm kettlebell swing (to eye level)<\/span><\/li>\n
  3. RH one-arm kettlebell swing (to eye level)<\/span><\/li>\n
  4. Jumping alternating lunge <\/span><\/li>\n
  5. Dumbbell back row (bend over, back parallel to ground, arms straight down, and pull dumbbells to chest)<\/span><\/li>\n
  6. Dumbbell side lunge (dumbbells at sides, step laterally with right leg, completely straightening left leg; bend forward at hips and touch dumbbells to floor by right foot; push off right leg and make the same lateral lunge on your left leg)<\/span><\/li>\n
  7. Push-up plus row (using dumbbells, after coming to top of push-up pull one db to chest and then lower; alternate arms on each rep)<\/span><\/li>\n
  8. Lunge and twist (holding kettlebell at chest, lunge forward right leg, as your left knee kisses ground twist torso to the right; return to standing; switch legs)<\/span><\/li>\n
  9. Dumbbell thrusters<\/span><\/li>\n
  10. Decline push-up (feet on a box so body is parallel to floor at top of push-up)<\/span><\/li>\n
  11. Mountain climbers<\/span><\/li>\n
  12. Chest-to-bar pull-ups<\/span><\/li>\n
  13. Superman plank (hold 50 seconds)<\/span><\/li>\n
  14. Superman side plank left side (hold 50 seconds)<\/span><\/li>\n
  15. Superman side plank right side (hold 50 seconds)<\/span><\/li>\n
  16. Explosive dips (on dip station, dip, then explode up, coming off handles at top)<\/span><\/li>\n
  17. Goblet squat (holding kettlebell at chest, pause 1 second at bottom)<\/span><\/li>\n<\/ol>\n

    Crazy, eh? You can download the pdf of the official Tough Mudder workout here<\/a><\/strong>. It has more thorough descriptions of each exercise; some of them are still a little unclear, but that’s okay. Keep in mind I’ve renamed some of them above to more closely match what we usually call them in CrossFit, but the workout is the same. We’ll see how it goes!<\/span><\/p>\n


    <\/span><\/p>\n

    WOD 2: Gymnastics mash-up<\/a>
    <\/strong>5 RFT:
      5 Hanging ring extensions (right arm + left arm = 1)
      5 Forward rolls
      5 Backward rolls
      10 Sots press, 45 lb<\/span><\/p>\n

    Terrific WOD demo here<\/a><\/strong>.<\/span><\/p>\n


    <\/span><\/p>\n

    WOD 3: Row, snatch
    <\/strong>1000m row
    Rest 5 minutes
    Every minute on the minute for 12 minutes:
      2 Snatch @ 80% 1RM<\/span><\/p>\n

     <\/p>\n

    STRENGTH<\/strong><\/span><\/p>\n

    This week is all about overloading your motor control<\/span> muscles and playing with your balance. Have fun!
    <\/span><\/span><\/p>\n

    <\/span><\/p>\n

    SWOD 1:<\/span><\/strong> Uneven squat cleans, 6×5 – use 65% front squat PR, alternating the heavy side for each set, use a 10-15lb imbalance for anything over 80lbs, 5-10lbs for anything under
    <\/span><\/span><\/p>\n

    SWOD 2:<\/span><\/strong> Unev<\/span>en <\/span>overhead squat, 6×5 – use 75% overhead squat PR, same as SWOD 1 for the imbalance
    <\/span><\/span><\/p>\n

    SWOD 3: <\/span><\/strong>Turkish Get-up, 7×1, as soon as you hit 25lbs, use the junior bar instead of dumbbell, for men, once you hit 45lbs, use the men’s bar<\/span><\/span><\/strong><\/span><\/p>\n

     <\/p>\n

    GYMNASTICS
    <\/strong><\/span><\/p>\n

    GWOD 1: Pistols
    <\/strong>Practice pistol with roll for 5 minutes; alternating each leg<\/p>\n

    GWOD 2<\/strong><\/span>: <\/strong>Flexibility
    <\/strong>Hold     middle split<\/a> for 2 minutes<\/a>
    Hold bottom of squat for 2 minutes
    Hold     pike stretch<\/a> for 2 minutes<\/a><\/p>\n

    GWOD 3<\/a><\/strong><\/span>: <\/strong>Iron Cross Progression 2
    <\/strong>    <\/a><\/span><\/p>\n

     <\/p>\n

    MOBILITY
    <\/strong><\/span><\/p>\n

    MWOD 1<\/a>: New anterior hip flossing tweaks
    <\/strong>
    MWOD 2<\/a>: Compression tack and floss the knee<\/strong><\/span> <\/strong>
    <\/strong>
    MWOD 3<\/a>: The bottom-up pull load order, part 2<\/strong><\/span> <\/strong><\/p>\n

    0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

    WORKOUTS Challenge WOD: Tough Mudder ChipperRun 3K – alternating between sprints and less intense running. Throw in perhaps 10 sprints of 70-200 meters.Then, 50 seconds work, 10 seconds rest on each of the following exercises: TM push-up (using dumbbells, raise one arm directly to ceiling at top of each rep) LH one-arm kettlebell swing (to […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-94","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/94","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=94"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/94\/revisions"}],"predecessor-version":[{"id":129,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/94\/revisions\/129"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=94"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=94"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=94"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}