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
WORKOUT 5: COUNTDOWN BURNOUT!
TOTAL TIME: 30 MINS
WARM UP: 10 MIN AMRAP (as many rounds as possible)
10 RUSSIAN TWIST 2/ PRESS
20 MTN CLIMBERS (total reps)
30 LUNGE W/ TWIST (total reps)
40 JUMPING JACKS
Workout Details: No timer here - just your own effort! Alternate between two exercises - complete 30 reps of each exercise, 20 reps of each exercise, then 10 reps of each exercise. You have four different rounds of this format. This is a high rep count, so embrace the muscle fatigue feeling. Push through the BURN! These movements are the basic strength movements that will make it so when you are churning up that hill or on a longer ride than expected you can feel challenged but not defeated. We recommend a light(ish) dumbbell to move efficiently.
WORKOUT:
30-20-10
BURPEES
BROAD JUMPS OR BOX JUMPS
30-20-10
DB BICEP CURL
DB PRESS
30-20-10
30-20-10
STRAIGHT LEG SIT UPS
ALTERNATING V-UPS (total reps)
