get "mountain fit" with our free mtb training plan

Some of you in warmer climates are lucky to bike year-round, but if you're like us here at Wild Rye, you just put away your skis (or maybe you're still trying to milk some backcountry action) and you're feeling the "back in the saddle" blues — the aches and pains of those first spring rides! That's why we've partnered with some local badasses / lady entrepreneurs who designed an equally badass 5-part "Mountain Fit" training program specifically for the Wild Rye fam (you!). Thanks to them, we'll be dropping a new free workout each week to get you ready to be back on your bike or supplement your rides.

Meet the ladies who created Mountain Fit!

Eager to check out the workout? Scroll down!

Meet Sophie Curl:


How do you play outside?

I love all the "ings" - running, biking, skiing, rafting in particular. I enjoy experiencing the outdoors with friends and without cell phone service. I thrive off of challenging climbs/adventures and finishing the day with a well earned cervesa. 

What’s your background in fitness? Collegiate athletics, training, certs etc?

-ACE Certified Athletic Trainer - specialty courses in core engagement, prenatal care, running form

-All-American Runner Up in NCAA Track in Field 

-Registered Nurse

Why are you stoked to partner with Wild Rye?

I am so inspired by Wild Rye with their strong female presence in the outdoor industry. Wild Rye knows what they stand for and they aren't afraid to share it. I love every product that Wild Rye produces and can't wait to work with more kick ass women! I feel that Mountain Fit and Wild Rye have similar values in striving to have fun, live balanced, and stay healthy in the Mountain air. 

Meet Lili Hansen:  

Lili started her passion for fitness through running in the headlands of the Bay Area as a teenager. She found that outdoor recreation kept her centered and motivated to be more present in other areas of her life. Lili now lives in Idaho where she is able to share that passion in more ways than one. Lili works at Higher Ground which is a nonprofit that uses recreation therapy as healing tools for adults and children with physical and cognitive disabilities. Lili loves to recreate outside with her family, she has a daughter and son, who she and her husband get outside with as much as possible! 

How do you play outside?

"Cardio was my first love in fitness, so running is my bread and butter! However these days I love using the outdoors to spend time with my loved ones and friends - that can be anything from skinning to biking or just playing on a river bank with my kids!"

What’s your background in fitness? 

-Orange Theory Trainer

-NCAA D-1 Cross Country Athlete at Gonzaga University 

-Booty Barre Cert.

-ASFA Group Training Cert.

Why are you stoked to partner with Wild Rye?

I have always admired Wild Rye from their innovation with products that prioritize function but don't lose fashion. And OBVI the badass group of women who make it happen from vision to reality!

WORKOUT 1: ENDURANCE BURNER

WORKOUT DETAILS: This workout has simple body weight movements, but is a steady grind. As the first workout to get you mountain bike ready, we want this to be a “comfortably hard” effort. A LOT of BURPEES, so your heart rate will remain high throughout this workout. Take short pauses between movements or modify the burpees, as needed.

MODIFICATION OPTIONS: 

1 MILE RUN - if you do not have a watch/phone that tracks distance, this can be an 8 min hard effort. You can also bike or power walk the set distance/time if running is not in your exercise practice. 

BURPEES - instead of regular burpees, you can do ½ BURPEES (you do not do a push up within the burpee, i.e. your chest doesn’t come down to the ground) OR 20 MOUNTAIN CLIMBERS. 

BENCHMARK WORKOUT: TIMED

1 MILE RUN/BIKE (or 8 mins) - HARD 

50 AIR SQUATS
10 BURPEES

40 JUMP LUNGES (or FORWARD LUNGES)
10 BURPEES

30 HIGH KNEES (total reps)
10 BURPEES

20 SIT UPS
10 BURPEES

10 PUSH UPS (option on knees)
10 BURPEES

20 SIT UPS 
10 BURPEES

30 HIGH KNEES (total reps)
10 BURPEES

40 JUMP LUNGES (or FORWARD LUNGES)
10 BURPEES

50 AIR SQUATS
10 BURPEES

1 MILE RUN/BIKE (or 8 mins) - HARD 

As we post more workouts in the coming weeks, we'll have more challenging moves along with video content to help guide you through! 

WORKOUT 2: ARMS & ABS

WORKOUT DETAILS: The first part of the workout is an AMRAP so we suggest going a little but heavier on those weights and start the shake, then we have a ladder for your core that is sure to burn!

PART 1: AMRAP ARMS

9 MINUTE AMRAP (COMPLETE AS MANY ROUNDS AS YOU CAN OF THE FOLLOWING 4 EXERCISES IN 9 MINUTES) 

10 T PUSH UP (option on knees) 
10 THRUSTER
10 WOMAN MAKERS
10 TRICEP EXTENSIONS

 

PART 2: CORE LADDER

50 MOUNTAIN CLIMBERS
40 BICYCLE CRUNCHES
30 RUSSIAN TWIST 2/ PRESS
20 ALTERNATING V-UPS (total reps)
10 PLANK DB TAPS (total reps)

LADDER BACK UP!


WORKOUT 3: MOUNTAIN BIKE READY

TOTAL TIME: 25-30 MINS (depending on rest between sections)

WORKOUT DETAILS: This workout is inspired by exercises that will improve your strength and mobility on our favorite two wheeled friend! You need a timer and a set of dumbbells. These movements will help keep your core engaged and create some nice tricep definition. You will have timed sections mixed in with a few burpee busters! Get Mountain Bike READY!

STRONG FOUNDATION - 3 ROUNDS (9 MINS)

60 SEC TOES ELEVATED DEADLIFT - move slow! (elevated toes on yoga block, coffee table, other set of DB’s)
60 SEC SUMO SQUAT + JUMP SQUAT (option to body weight squat, instead of jump squat)
60 SEC LYING CHEST PRESS

ARMS!! - 3 ROUNDS (6 MINS)

40 SEC TRICEP DIP WITH HOP
40 SEC DEADLIFT SQUAT TO PRESS
40 SEC PLANK ROW TO PLANK JACK

CARDIOOOO! 4 MIN AMRAP (as many rounds as possible)

4 LATERAL HOP BURPEES
4 NO HOP BURPEES (stand, instead of hop up - should feel good!)
4 1/2 BURPEE + SHOULDER TAP

LEG BURN - 3 ROUNDS (4:30 MINS)

30 SEC LUNGE + LATERAL HOP
30 SEC WALL SIT + SINGLE DB CRUNCH (option to low squat if you aren’t near a wall)
30 SEC WALL SIT + SINGLE DB PRESS (option to low squat if you aren’t near a wall) 

ALL OUT EFFORT: 

90 SEC BURPEES
*count your reps... how many can you get in one minute?

WORKOUT 4: EXTRA EXPLOSIVE

TOTAL TIME: 30-40 MINUTES

WORKOUT DETAILS: This workout is written to combine strength and agility creating POWER! Having this explosive muscle memory will help you to climb those hills and handle the rocks and roots with confidence. 

12 MINUTE AMRAP (as many rounds as possible) 
2 BURPEES 
2 DB PRESS
2 SIT UPS 
2 DB SWINGS

*Add 2 reps of each exercise per round. Example -  round 2: 4 reps per exercise; round 3: 6 reps per exercise… try to get up to 10 reps of each exercise within 12 mins. 

5 MINUTE STATIONS: 

I 5 MIN AMRAP (as many rounds as possible, with limited breaks): 

5 SNATCHES (per arm)
5 PUSH UPS (option on knees) 
5 BOX JUMP + 180 TURN (or BROAD JUMP + 180 TURN)

II 5 MIN AMRAP (as many rounds as possible, with limited breaks): 

10 THRUSTER
10 PUSH UP + COMMANDO
10 SQUAT + 2 SEC HOLD

III 5 MIN AMRAP (as many rounds as possible, with limited breaks): 

15 TOES ELEVATED DEADLIFT - move slow! (elevated toes on yoga block, coffee table, other set of DB’s)
15 ELBOW PLANK JACKS
15 JACK FRONT PRESS

METCON (METABOLIC CONDITIONING): AFAP (as fast as possible)

50 MOUNTAIN CLIMBERS (total reps) 
40 GOBLET SQUAT

50 MOUNTAIN CLIMBERS (total reps)
30 DB SWINGS

50 MOUNTAIN CLIMBERS (total reps)
20 DEADLIFT SQUAT TO PRESS

50 MOUNTAIN CLIMBERS (total reps) 
10 WEIGHTED REVERSE LUNGE (PER LEG) - hold DB’s on shoulder or dangle at sides

 

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