- 7 months ago
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00:00Here we go, Mudder Nation. Let's crush it!
00:04What's up, guys? We're back. Hardest workout of the entire program. All burpees.
00:18So guys, we're gonna take it up top, get a little warm out in, and then we're gonna hit it. Start
00:23with a jog. Nice and easy. Decent jog. Need you a little faster than that. Non-stop, Jake. Going
00:29for a sprint. That's right. We're at the Olympics over here. I don't know what
00:33Angelo's doing, but it's decent, and this is what makes you happy. That's okay. Come on.
00:39Get the heart rate up. Let's take this thing seriously. A little bit faster. Five,
00:44four, three, two. Let it go. Let's do a couple of hip hurdles. Six of them. Nice and slow. Up and
00:50over. Up and over. Two more on this side. Come on. Last two. Up. Strong. Back. Strong. Front of the leg.
00:59Grab that. Getting it together. Stand it up tall. Reach, reach, reach. Balance. Watch out.
01:08Three, two, one. Switch. Grab it. This is my stronger side. I'm really gonna show off. Squeeze. Reach. Tight.
01:17Ten seconds. Hold it. Nice and slow. Don't get excited over there, Dorian. The burpees haven't
01:24started yet. Three, two, one. Here we're gonna go, guys. Bring the hands back. Some swings. Three,
01:30two, one, and up. Big breaths. Get that heart rate up. So this is the same exact feeling we're
01:39gonna be having those burpees. Full body explosiveness. Three, two, and one. We're gonna
01:46get the triceps real quick. Bring it across the body. Holding for five, four, three, two.
01:52Let it go. Switch it. Five, four, three, two. Reach it up nice and high. Grab the elbow.
01:59Five, four, three, two. Last one. Reach it up. Five, four, three, two. And it's burpee time.
02:07So the way this is gonna work, 30 seconds worth of work, 15 seconds rest, six times through,
02:12and then I'll give you a break. Then we repeat that three times. So here's the deal. Nice
02:17and slow and controlled at first. We're gonna go, guys, in five seconds. You ready? I'm
02:21keeping an eye on Jake. Three, two, one. Burpees. Drop, down, up. So here's the form. Elbows
02:28come nice and tight into that side. Get that good, clean jump. Don't overexert yourself, guys.
02:33That's the first one of 18 rounds. I'm gonna get a couple myself. Just feel it out for a
02:40bit. Keep it jumping. If we want to do the step back down to those knees, everything comes
02:49down that straight line, belly button, hips, knees, shoulders, chest, all down to the ground
02:55three, two, one. Break. 15 seconds. Huff and puff. Feel good about it. Anybody want to start
03:03with a race? No, I'll give you guys a break. Start racing maybe next round. Here we go.
03:08Ready? Three, two, one. Down. Let's see if I can go pick on somebody. Maybe Angelo from
03:25all these hard workouts is finding a way to cheat himself. But no, he's got that Hollywood
03:31form. Perfect on camera. Nice. Kelsey over here taking the knee down approach. Looking good.
03:38Three, two, one. Break. How you feeling? Fantastic. Yeah, you're huffing and puffing
03:44a little bit. I'm just gonna let you know. Not even. You're gonna have to really hold
03:47it in. That's only two rounds in, guys. 16 to go. How you feeling, Mr. Marine Machine?
03:52I feel dangerous. All right, here we go, guys. Five seconds. Four, three, two, one. Let's
03:57go, Dorian. Keep it tight. Keep it right, baby. Come on. I think I might be one ahead of you.
04:06No, no, no. What? That's a bullcrap excuse. Come on. Fight it. Halfway through this round.
04:15There we go. There we go. Fight it. Deep, strong. This is what I want to see. Straight line
04:20all the way down. When you start to get tired, the one thing I don't want to see is belly
04:24hitting first. It's got to be a straight line down. Back up. There you go. No worm in it.
04:30Three, two, relax. Maybe give you guys a couple extra seconds that time. That's good for you.
04:38You starting to sweat yet, Jennings? Oh, yeah. Obviously, we're not working hard enough.
04:42Three, two, one. Let's go. Down. Stay with me, Jennings. Stay with that fight. A little team
04:50race right here. You're looking a little tired. Oh, yeah. Seems like you've been working out
04:55a lot lately. Let's go. Find that reason to keep on pushing. Let's go. Stay with me.
05:07Less than 10 seconds. Come on. Keep that jump. Three, two, one. Break. Nice. How many times
05:16through was that? Four.
05:17Four.
05:18You sure? Yes, sir.
05:19All right. Maybe you guys are better at math than I am, but I thought it was three. Okay.
05:26Three, two, one. Go. This is where you really start to dig in. That full body pump. Quads,
05:35hips, arms, abs, chest. Everything's starting to pump. Soon we're going to start to isolate
05:40things. We're going to start to work on the chest a little bit more. We're going to work
05:43on the legs a little bit more. But right now, I want you to get that heart rate up. This
05:47is exactly what it's going to feel like in a race. You're out there. You're pumping it.
05:51You're starting to get excited. People are pushing you. This is where you've got to learn
05:55to pace yourself. Five, four, three, two, break. How many reps do you think you're at?
06:04I know. It's a struggle. Keep on counting, guys. We're going to do a little comparison
06:08check soon. Have you been keeping track? All right, guys. Three, two, one, go. Nice form.
06:16Next one, we get a break. Let's go, Angelo. Nice, deep, strong. This is perfect form right
06:31here. Look at those elbows. They come out nice and wide. Everything comes down. Watch.
06:35Chest, stomach, abs, everything. All together. Engaged, working. Legs come straight back.
06:43Three, two, one, break. 30 seconds rest. All right, all right. This is where we're going
06:51to start to have a little fun. I'm going to mess with you guys. Dig it in a little bit.
06:57All right. Pacing's super key. Last round, we are going to race. We're going to pick people
07:05out, including yourself. You're going to have to match those numbers. Five seconds. This
07:09is what I want you guys to do this time. Double pushup at the bottom of each one. Let's go,
07:14Mudder Nation. Three, two, one, go. Down. One, two, bring it up. Everybody down. There you go.
07:23One, two, bring it up. So I want to remind you guys about that good pushup form. Elbows
07:29are tight just like Jennings. There you go. Focus on that pushup. Get that burpee at the
07:34end. Good. Stay with me. Stay strong. There you go, Kelsey. Dig it in right now. I know
07:41you love pushups. That's why I gave them to you. Come on. Three, two, one. Last rep. Good.
07:47How are you feeling? Fantastic. Let's go. All right. We're jumping
07:52high this time. As high as you can. Focus on that explosiveness. Okay, guys? Just like
07:57you're getting to the top of an obstacle. Explode. Three, two, one. Burpee. Explode up.
08:02Let's go. Perfect. Let's see what you got, Jake. Burpee. Explode. Get up here. Good.
08:08Dunk that basketball. Let's go, Matt. Jump. Oh, shoot. Hold on. We got some competition here.
08:15I think I got him. I think I got him. Let's go. Let's go, Kelsey. Come on. Get up there.
08:20Get up there. There you go. Modernation. Big jump. Last rep. Explode, explode, explode,
08:28explode, explode. Up and rest. Nice. Now we're going to go into super slow pushups.
08:37Really work on that negative. Stay really tight. Once you get to the bottom, I want you
08:40to explode out. Here we go. One, two, three. Down. Super slow. Pop up. Explode. Down. Super
08:51slow. Down. Up. Explode. Down. Keep it tight, tight, tight, tight, tight, tight, tight. Up. Explode.
08:58Let's see if Dee's been working her five steps. Let's go. Down. Tight. Strong. Strong. Elbows tight.
09:04There you go. Get it up. Pump it up. Jump. Get out of there. Good. Do it again. Down,
09:09down, down, down, down. Up. Pump. Get out of there. Let's go, Chelsea. Tight, tight, tight.
09:15Give me one more rep. Down. Tight. Tuck it. Three, two, one. Get out. Good. Three times through.
09:23Let's go. How you guys want to work it? Here we go. We're going to do some interval training.
09:30Five hard seconds. Five easy seconds. Three, two, one. Five hard seconds. Go. One, two, three,
09:37four, five. Five easy seconds. Five, four, three, two. Interval. Go. Five, four, three, two, one.
09:52One, five easy seconds. Five, four, three, two. Last one. Five, four, three, two. Rest. Whoa.
10:07That was a burner. Four down. We're going hard. How you feeling? There's a little huff and
10:14puff in you now. Just for good sakes, we're going to do another interval round. Here we go.
10:19Five, four, three, two, one. Take it easy. Five, four, three, two. Quick ones. Five, four, three,
10:34two. Good. Five, four, three, two. Again. Five. Come on, Jenny. Four, three, two. Last rest.
10:46Five, four, three, two. Quick push. Five, four, three, two. Rest. Oh, boy. We're almost
10:58through this circuit. This time, guys, we're going to focus on that double pushup again.
11:02I'll give you a little break from the higher heart rate. Three, two, one. Come on. Come
11:05down. Drop it. One, two. Bring it up. Down. Quick and tight. Explode out. Working on those
11:16arms. Feeling good about ourselves. Tighten up the elbows for me. Ten seconds. Let's go, guys.
11:30Five, four, three, two. Rest. 30 seconds rest. Oh, we have one more. You guys sure about
11:41this? Here we go. Last time. Super slow pushups. Actually, no. Focus on your jumps. I want that
11:50power. Three, two, one. Down. Explode. Jump all the way up. Let's go, Angel. That was, you're
11:57going to dunk on like a three foot hoop. There we go. Explode. Put that hoop up there on the
12:04wall. Reach high for it. Give yourself a reason. Out there on course when you're super tired,
12:09burnt out, you need that extra power and explosiveness to reach up to that wall, up to
12:13the top of Everest. Every challenge is going to be high up there. You need that explosiveness.
12:18Five. Come on, Mudder Nation. Four, three, two, one. Break. Woo-hoo. 30 seconds. Get some
12:29water. Let's go. Three, two, one. Go. Hit it. Dig it. Keep that high jump. Keep that strong
12:44jump. Let's go, Jennings. You're tall, but I want to see a good jump. Right now, check
12:50this out. Jennings doesn't jump at least six inches off the ground. Whoa. He doubled what
12:54I asked for. Do it again. Come on. Stay with it. Jump. Have some purpose in it. Let's go.
12:59Give me some more sweat water works. We're almost through this thing. Five, four, three, two,
13:06take a break. Five, four, three, two, quick ones. Five, four, three, two, quick ones. Five,
13:27four, quick, three, two, slow ones. Nice and slow. Take it easy. Five, four. Come on,
13:42Jake. Three, two, quick ones. Five, let's go. Four, push it. Three, two, rest. Nice and
13:49slow ones. Last beat, guys. Last push. Here we go. Five, four, three, two. Woo-hoo.
13:56Sip of water. Taking it easy. Getting after it. How many rounds we got left? Are you sure?
14:05I don't know. I was convinced that we had a lot more to do, but just for my cast. All
14:10right, guys. Super slow push-ups. Come on down. Slow push-ups. Down. Slow, slow, slow,
14:15slow, slow. Meet me at the bottom. I'm waiting for y'all. Do a couple good push-ups for good
14:21measure because you guys took so long. Back down at the bottom. Bring it up.
14:25Jump. Explode. Land, guys. In plank position. Super slow with me. Slow, slow, slow, slow,
14:31slow, slow, slow. Jump up. Down. Meet me back in plank position. Super slow, slow, slow, slow,
14:38slow. Slower. Slower. Explode up. Go. Back down another slow one. Slow, slow, slow, slow.
14:46Jump up. Come on. Come on. Come on. Get up there. Take a break. Take a break.
14:50Two more, y'all. Two more. Let's go.
14:53Feeling good? Let's go. Nothing, not a thing. We got it. We got it.
14:58All right, guys. Do it at your own pace. Find a good rhythm. And then we are going to all
15:04sprint to the finish line. So this one. Do your own pace. Let's go. Hit it. Mudder nation.
15:08Go. Go. Three, two, one. Hit it. All right, guys. This is where you find your own pace.
15:12This is where you get your own groove. You catch your breath for a second.
15:15You're still pushing forward. You still have that strength as an athlete.
15:18But no, we are so close to that finish line. Save a little on the tank so we can burn it
15:22on the way home. Let's go. Breathe. Practice your pacing. Find your reason to get that extra
15:28push this next round. You've got to race the team. All-out effort. All-out charge.
15:34Three, two, one. Take a break. All right, these 15 seconds. Give some purpose to it
15:41because I'm really going to push you guys. How many think you got in the tank?
15:4411.
15:4511? How many think you got in the tank?
15:47I got 12.
15:48You got 12? You got 12? Chelsea, what do you got?
15:51Eight. What? How many are you going to go for?
15:5420.
15:5520? What are you going for?
15:5715.
15:58You?
15:5915.
16:00All right, let's go. Pump it out, guys. Here we go.
16:03Three, two, one. Charge.
16:05Quick hands, quick feet, quick body, strong mindset. We're getting after it. The course
16:12is so close, guys. We've been training for weeks. We've been wanting this. The body's
16:17feeling good. The body's looking good. Now we're performing at our best. Keep it up.
16:21Let's go, Mudder Nation. You're staying with me. You're staying with the troop. You've been
16:26training all these hard weeks. Now this body just needs to perform. Let's go. That course
16:31is five seconds away. Four, three, two. Take a break. How many did you guys get?
16:4115.
16:42I got like at least a thousand. That was awesome. Let's do a little cool down.
16:48Victory lap. Stand on up. Come on, victory lap. Here we go. Jog. Nice and slow one. I'm
16:54feeling the burn. Good form though. Don't be sloppy about it. Good form. That is awful form.
17:02You'd be kicked off the power running club. There we go. That's right. Over here. Just
17:09dancing. That's right. The buffalo. Here we go. Five, four, three, two. Shake it out. We're
17:19going to stretch out those quads. Grab that opposite leg. The one we didn't start on. Here
17:23we go. Pull it in. Find it. Squeeze it. Work it. Five, four, three, two. Feel that front
17:30stretch. Switch. Other side. Squeeze it. Find it. Squeeze those abs back. Five, four, three,
17:39two. Reach it up top. Grab that opposite elbow. Let's go. Grab it. Pull it over. We're opening
17:45up all the same muscles we warmed up. Squeeze it. Five, four, three, two. Reach up. Switch
17:55sides. Relax it. Stretch it. Shake it out for a second. Open up those arms. Do a cross body
18:07slap. We're just going to do ten seconds of these bad boys. You're feeling that stretch
18:11the cross the shoulders. Five, four, three, two. Bring it down guys into a forward fold.
18:18Get those feet underneath. Get the hands underneath. We're going to kick up in three,
18:23two, one. We're going to hold. Get that hamstring. Get that upper back. And slowly
18:28let it go. Bring it back up again. Squeeze, squeeze, squeeze and pull. Five, four, three,
18:35two. Last one. Tuck it down. Step it up and pull. Five, four, three, two. All right,
18:45guys. That is a wrap. Awesome work today. That was a lot of burpees, but it's going to
18:49be worth it when you're out there on course, guys. So proud of you. We'll see you out there.
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