Mountain Goat

All Terrain Fitness

Tactical, Tactical / Military, Obstacle Course Racing, Functional Fitness, Functional Training, Law Enforcement, First Responders, General Fitness, Strongman, Strength & Conditioning, Wrestling, Rugby, Rucking
Coach
Jon Janson

Mountain goats are known for their tenacity in rough terrain, never slowing down or letting an obstacle get in the way of their next meal... and neither should you.

With this introductory program to All Terrain Fitness, you'll build a baseline level of rucking capacity and strength capacity, working out 6-7 times per week to increase your work capacity and durability.

If you're a rucker, runner, hiker, or do any other types of endurance sport and wish to integrate some strength training into your routine, look no further.

Features
feature-icon
Access to your coaches
Never hesitate to shoot me a message with questions!
feature-icon
Programming 7 days per week
2 days of lifting | 1 metcon day | 3 rucking/ endurance days | 1 recovery day
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Using the TH app makes the workout process streamlined and easy to follow
Equipment
Required
Barbell + weights // Squat rack + bench // Ruck sack + weight plate
Recommended
Dumbbells, bands, sandbag with handles
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Mtn Goat Block 1a

General Conditioning

A

Today is a great day for some easy to moderate conditioning. Take you pick and get some movement in... make it fun! Ideas: walk, ruck, hike, jog, run, bike, kayak, canoe, swim, surf, rollerblade, or anything else. Could be 10-15 minutes or could be a day long hike... be sure to fuel and hydrate properly! *If you have a big event (i.e. race or long hike) on the weekend, you can do that instead of this workout, or this day could be a rest day.

Recovery Day

B

Today could also be a recovery day. Eat good food, drink some water and electrolytes, and let your body catch up on rest!

Monday
Lift 1A

Prep

A

Warm-up 1

2 sets of each: Cat/ cow x 5 Thoracic Spine rotations x 5/side Banded Ankle Mobility x :20 sec hold Downward Dog Toe Taps x 5/side

Conditioning

B

Durability

Perform 50 reps of the following: Push-ups Inverted Rows Air Squats You should do this in no more than 5 sets (10 reps of each). If you cannot do that many push-ups on the floor, use the barbell in the rack or a bench to do elevated push-ups. 2 versions of inverted rows are shown - bent knees are easier!

C1

Back Squat

3 x 8

C2

Chin-Up

D1

Barbell Bench Press

4 x 6

D2

Cable Face Pull

4 x 12

E1

Alternating Front Delt - OH Raise

3 x 12

E2

Suitcase Carry

3 x 100

Tuesday
Speed Ruck

Rucking

A

Minimum 30 minutes, maximum 60 minutes. Today doesn't need to be an all out effort. Strap on a moderate amount of weight and go to town. Try to keep a 16 minute pace or faster! Track how many miles you ruck, the amount of weight, and the time it takes. You don't need to go all out and ruin yourself, but keep a quick pace! **If you are a runner or a cyclist, you could apply the same goal to your run or your ride today. Try to keep a fast pace for a medium amount of time.

Wednesday
Metcon 1

Prep

A

Prep 1

2 sets each: Bear crawl x 10yd Rolling V-up x 10 Kneel to Stand x 6 ea. Shoulder CARS x 4 ea.

Conditioning

B

Metcon 1

Longer duration metabolic conditioning today. This is an EMOM workout, so set a timer (or use the EMOM function in the app) and every minute start an exercise. Each exercise here is not meant to be *hard*, but by the end you will be fatigued from working for so long. Aim to work for about 20-30 seconds of every minute, shortening the work and increasing the rest time as you fatigue, if needed. Goal: 9 rounds x 4 exercises = 36 minutes *There are no prescribed reps. Work for a specific amount of time within each minute and try to maintain throughout the workout. Shorten the number of rounds if needed, with the goal being 45 seconds of work each minute for the full 36 minutes. -Air squat -Ruck overhead march in place (45#/ 30#) -Bench crunch -Farmers carry (w/ sandbags or dumbbells)

Thursday
Heavy Ruck

Rucking

A

Today is a HEAVY ruck. Load up your ruck with extra weight, sling a sandbag over your shoulders in addition to your ruck, carry weight by hand, share the load with a buddy, or any combo imaginable! Try to keep a 20 minute pace or better. Minimum 20 minutes, maximum 45 minutes. Track how many miles you ruck, the amount of weight, and the time it takes. **If you are a runner or a cyclist, you could apply the same goal to your run or your ride today, trying to find a more hilly route to take.

Friday
Lift 2A

Warm-up 2

A

2 sets of each: Dead hang x 10-30s Gorilla Stretch x 5 Seated Dowel T-Spine Rotations x 20/side Jefferson Curl x 5 (keep these light and in a controlled ROM)

Conditioning

B

Durability

Perform 50 reps of the following: Push-ups Inverted Rows Air Squats You should do this in no more than 5 sets (10 reps of each). If you cannot do that many push-ups on the floor, use the barbell in the rack or a bench to do elevated push-ups. 2 versions of inverted rows are shown - bent knees are easier!

C1

Deadlift | ATF

3 x 8

C2

1-Arm DB Row

3 x 10

D1

Shoulder Press

4 x 6

D2

DB Bicep Curls

4 x 12

E1

Chest Supported Rear Delt Flye - Partial

3 x 20

E2

Tibialis Raise

3 x 20

Saturday
Long Ruck

Rucking

A

Minimum 45 minutes, maximum 120 minutes. Today doesn't need to be an all out effort weight or speed wise, but you'll be going for a longer duration. Strap on a moderate amount of weight and go to town. Try to keep an 18 minute pace or faster! Track how many miles you ruck, the amount of weight, and the time it takes, trying to push for a longer ruck today. *If you have a big event (i.e. race or long hike) on the weekend, you can do that instead of this workout, or this day could be a rest day. **If you are a runner or a cyclist, you could apply the same goal to your run or your ride today. Try to keep a consistent pace for a long time.

Coach
coach-avatar Jon Janson

Jon has been in the fitness industry for over a decade, working 1 on 1 and virtually coaching clients in strength training. Within the last 3 years he has become an avid hiker in the White Mountains and a big proponent of rucking to stay in shape, and GoRuck challenges to push his fitness limits.

closer-image-1
closer-image-2
Here's why you should buy:

Half the battle with working out is knowing what to do... by following a program designed around lifting and low-intensity conditioning you can't go wrong, and you will get stronger and improve your cardio.

Get Mountain Goat
closer-image-3
Mountain Goat