Welcome to our Last of the Mohicans Workout, inspired by the epic tale of survival and strength on the colonial frontier. Push your limits with these intense circuits that channel the endurance and resilience of frontiersmen and Native American warriors. Get ready to test your mettle and embrace the spirit of a true warrior!
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Table of Contents
Introduction
Welcome to the Last of the Mohicans Workout, training circuits inspired by the endurance, survival instincts, and strength that define the epic tale of frontier warfare. Drawing on the resilience and heroism of its central characters, this workout is designed to push you to the edge of your physical and mental limits.
Each circuit requires survival instincts, battle readiness and true grit to enable you to push through. From endurance-building exercises to gruelling cardio and drills that challenge strength, agility, and resolve, here you will be tested. Prepare to face every hardship head-on and discover your inner warrior.
War in the Americas
1757. The American Colonies. It is the third year of the war between England and France for control of the continent. The Last of the Mohicans follows the journey of Hawkeye, a rugged frontiersman, and his Mohican companions, Chingachgook and Uncas, as they navigate the perilous landscapes of colonial America. Amid the chaos of war, they forge alliances and confront adversaries, striving to protect their loved ones and preserve their way of life. The story intricately weaves themes of loyalty, honour, and resilience, portraying a clash of cultures and the pursuit of freedom against a backdrop of breath-taking wilderness.
Michael Mann’s The Last of the Mohicans brings James Fenimore Cooper’s novel to life with stunning visuals and intense action. Set against the backdrop of the French-Indian War, Mann’s film captures the frontier’s raw beauty and peril.
Backdrop
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The French and Indian War
The Last of the Mohicans unfolds during the French and Indian War, a crucial part of the larger Seven Years’ War (1754-1763). This conflict took place a decade before the American Revolutionary War, when the American colonies were still firmly under British rule, although colonial identity was beginning to grow, often clashing with British authority. The war saw the British and French empires vying for dominance in North America: Britain aimed to expand its influence, while France sought to defend its territorial claims. For both powers, the stakes were high, as control over the colonies meant economic strength and strategic advantage.
The Colonists
For colonial settlers, the French and Indian War was a conflict imposed upon them, as they found themselves caught between the ambitions of the British and French empires. As tensions escalated, the colonial population faced threats to their homes and livelihoods, forced into the crossfire of European imperialism. While still under British rule, the colonists were developing their own identity and growing increasingly discontent with British oversight. This conflict exposed the vulnerability of the colonies and served as a precursor to the independence movements that would follow.
Native American Tribes
Native American tribes like the Mohicans, Hurons, Mohawks, and Iroquois are integral to the story, each with unique cultures and perspectives that influence the narrative. Many of these tribes formed alliances with either the British or French, driven by the need to protect their lands and way of life. By aligning with European powers, they added complex layers to the battlefield dynamics. Their strategic partnerships introduced shifting alliances, as tribes navigated loyalties and rivalries to secure their interests.
This entanglement of settlers, empires, and indigenous nations created a volatile environment where the characters in The Last of the Mohicans struggle for identity and survival amid clashing worlds.
The film highlights the extension of the brutal war between England and France into the Americas.
The film highlights the extension of the brutal war between England and France into the Americas (left). It also features intense battle sequences, including the dramatic Huron ambush on a column of retreating English redcoats (right), vividly portraying the conflict’s savagery.
Story, Characters, and Legacy
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The Book
The original story, The Last of the Mohicans, written by James Fenimore Cooper and published in 1826, is the second book in Cooper’s Leatherstocking Tales series. Set during the War, the novel follows the main characters as they navigate the conflicts between European settlers and Native American tribes. Known for its vivid depiction of frontier life and complex characters, the book became a classic, inspiring numerous adaptations and establishing Cooper as one of America’s earliest popular novelists.
Synopsis
The Last of the Mohicans follows the journey of Hawkeye, Chingachgook, and Uncas as they navigate the dangers of the American colonial frontier during the French and Indian War. Tasked with protecting Cora and Alice Munro, the daughters of a British colonel, the trio becomes entangled in the complex alliances and fierce battles between British, French, and Native American forces. Amid this chaos, they must also contend with Magua, a Huron warrior whose deep-seated grudge against the Munro family drives him to pursue vengeance, adding further peril to their journey.
Key Characters
- Hawkeye (Nathaniel Poe): A skilled frontiersman of European descent, raised by the Mohicans. He serves as a protector and guide to the Munro sisters, Cora and Alice, becoming deeply involved in the conflict.
- Magua: The story’s antagonist, of mixed Huron and Mohawk heritage. His deep-seated hatred for the Munro family drives much of the conflict, making him a relentless adversary.
- Chingachgook: Hawkeye’s Mohican father figure, embodying wisdom and strength. As the last of his people’s noble lineage, he is a formidable warrior and a steadfast ally.
Supporting Characters
The story is enriched by Cora Munro, the elder Munro sister, whose strength and independence lead her to form a profound bond with Hawkeye. Her younger sister, Alice, brings a contrasting gentleness and romantic spirit, and her tragic love for Uncas deepens the emotional resonance of the tale. Uncas, the son of Chingachgook and the last of the Mohicans, embodies bravery and honour, and his bond with Alice heightens the story’s poignancy. Major Duncan Heyward, a British officer, adds complexity to the narrative with his sense of duty and loyalty, torn between his feelings for Alice and his role as a protector, further intensifying the interpersonal dynamics amid the backdrop of war.
Earlier Films
Several film adaptations of The Last of the Mohicans preceded Michael Mann’s 1992 version, bringing the story to the screen in different eras. A notable silent film adaptation was released in 1920, capturing the novel’s adventure and drama for early audiences. Later, a 1936 version directed by George B. Seitz became popular for its portrayal of the story’s key themes and characters, solidifying The Last of the Mohicans as a timeless tale in American cinema. These earlier films paved the way for future adaptations, each adding their own interpretation of the classic narrative.
Michael Mann's Film
Michael Mann’s 1992 adaptation of The Last of the Mohicans revitalised the story for a new generation, embedding it in popular culture with its unforgettable visuals and haunting score. Mann’s direction brought a visceral quality to the historical drama, capturing both the brutal realities and the rugged beauty of frontier life. While the film deviates from Cooper’s novel—streamlining the plot and amplifying the romance between Hawkeye and Cora—these changes enhance the emotional intensity, allowing modern audiences to connect more deeply with the characters and themes of love, loyalty, and survival. Its impact was profound, elevating The Last of the Mohicans into a cinematic classic and inspiring a legacy that continues to influence historical dramas with its commitment to atmosphere, emotional depth, and authenticity.
Legacy
The enduring legacy of The Last of the Mohicans lies in its exploration of cultural clashes and the human spirit’s resilience. Through its rich characters and dramatic storytelling, the narrative continues to resonate, inspiring adaptations across various media and prompting reflections on the complexities of history and identity.
“Would the Huron make his Algonquin brothers foolish with brandy and steal his lands to sell them for gold to the white man? Would Huron have greed for more land than a man can use? Would Huron fool Seneca into taking all the furs of all the animals of the forest for beads and strong whiskey? Those are the ways of the Yengeese (English) and the Francais traders and their masters in Europe infected with the sickness of greed. Magua’s heart is twisted. He would make himself into what twisted him.”
Hawkeye - Last of the Mohicans
Warrior Path Circuits
The Last of the Mohicans Workout features three challenging circuits inspired by the epic tale. Each circuit is designed to test your strength, endurance, and determination.
About the Circuits
The Last of the Mohicans Workout features three intense circuits, each designed to test your physical resilience, endurance, and strength. The first two circuits, ‘Hawkeye’ and ‘Magua,’ are solo challenges you can tackle on your own. The final circuit, ‘Chingachgook,’ is a group challenge where participants battle it out to see who can complete the most rounds in the given time. Can you be the ‘Last of the Mohicans’?
Equipment required:
These are functional circuits requiring various functional type equipment, dumbbells, barbells, kettlebells, sandbags, battle ropes, a tire and a box. Access to a treadmill will also be required. See the individual workouts for details.
Reps/Sets/Rest:
The reps and sets for this workout are fairly high so keep the weights medium (60-75% 1RPM). For the solo workouts, you may rest 45 secs between stations. For the Chingachgook circuit rest is at your discretion, but bear in mind that the more you rest, the more your competitors will gain an advantage on you.
Solo Circuits
The first two workouts are single challenges you can undertake at your own leisure. 4 stations with cardio runs in between. Both workouts also have a finisher in the form of a 10 minute AMRAP circuit.
Hawkeye Circuit
The Hawkeye Circuit is designed to build agility, endurance, and precision through a series of stations that keep heart rates elevated and muscles engaged. Combining dynamic movements with cardio intervals, it enhances explosive power, core stability, and reaction time, making it ideal for developing athleticism and resilience. The high-rep format supports calorie burn, cardiovascular fitness, and muscular endurance, while the final AMRAP finisher, the Last Stand, drives up intensity and tests mental toughness to close out the circuit with maximum effort.
Magua Circuit
The Magua Circuit emphasizes raw strength, explosive power, speed, and endurance, challenging participants with functional, strength-building exercises followed by cardio intervals to maintain an elevated heart rate. This circuit develops full-body power and muscular endurance, as each station pushes the body through high-load, high-energy movements that improve stamina and metabolic conditioning. The Heart of Darkness AMRAP finisher challenges strength and agility, demanding both physical and mental resilience for a powerful end to the workout.
Both circuits offer a well-rounded, intense training experience, combining Metcon benefits with functional strength and cardio endurance for a versatile fitness challenge. With brief rest periods between stations, each circuit builds not only physical strength but also pacing and strategic energy management, ideal for pushing fitness to the next level.
Group Circuit
Chingachgook Circuit
For fans of Metcon and HYROX-style training, the Chingachgook Circuit delivers a uniquely challenging experience. This circuit tests you across multiple dimensions: strength endurance, as you tackle heavy lifts and functional power moves; cardio stamina, where the treadmill and assault bike push your VO2 max and cardiovascular threshold; and explosive power, with kettlebell swings and medicine ball slams driving full-body intensity. The Death by Burpees decider adds a final layer of intensity, ensuring only the most resilient earn the title. Crafted for advanced athletes and serious competitors, this elite-level workout builds not just physical power, but also mental toughness and a strategic edge under pressure. The Chingachgook Circuit is more than just a workout—it’s a true test of tenacity for those ready to perform at their peak.
Warmup
3 x rounds.
Hawkeye Circuit
The Hawkeye Circuit is a test of speed, endurance, precision, and power inspired by the legendary tracker. Each station targets a vital skill, from agility to strength, pushing you to perform at your peak. End with the Last Stand, a relentless challenge that leaves no room for weakness. This is more than a workout; it’s a trial of grit.
- Format: Four stations targeting agility, speed, endurance, and precision, with a 45-second work/15-second rest structure per exercise. Each station includes a 3-minute treadmill interval (30-second sprints and 30-second recovery).
- Challenge Focus: High-energy movements requiring pace, coordination, and explosive control.
- Finisher: Last Stand – A 10-minute AMRAP finisher, combining strength and cardio elements to test endurance and mental toughness.
Station 1: Agility and Speed
- Burpees over Barbell: x 45 secs.
- Knees to stand: x 45 secs.
- Lunge with High Knees: x 45 secs.
- Ankle taps: x 45 secs.
- Alternating Med Ball Push Up: x 45 secs.
x 4 rounds.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Station 2: Endurance and Stamina
- Single Arm Chest Press: x 45 secs.
- Reverse Burpees: x 45 secs.
- American Swings: x 45 secs.
- Oblique Mountain Climbers: x 45 secs.
- Battle Ropes: (10 x waves. 10 x slams. Repeat for time). 4 x 45 secs.
x 4 rounds.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Station 3: Precision and Control
- Medicine Ball Slams: x 45 secs.
- Med Ball Squat and Throws: x 45 secs.
- Renegade Rows and pushup: x 45 secs.
- Gorilla Rows: x 45 secs.
- Suicide Planks: x 45 secs.
x 4 rounds.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Station 4: Strength and Power
- Weighted Lunges: 1st and 3rd rounds x 15 reps (each leg) Reverse lunges. 2nd and 4th rounds x 15 reps (each leg) Forward lunges.
- Goblet Squats: x 20 reps.
- Overhead Dumbbell Press: x 20 reps.
- Sandbag Carries: x 1 minute rounds. (alternate shoulder for rounds).
- Deadlifts: x 15 reps.
x 4 rounds.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Finisher: Last Stand
Timed Challenge: Complete as many rounds as possible (AMRAP) of in 10 minutes:
- 5 x Burpees
- 10 x Kettlebell Swings
- 15 x Mountain Climbers
- 20 x Jumping Jacks
- 2 x Sled push (25ms).
- 2 x Farmers walks (25ms).
Magua Circuit
The Magua Circuit is a fierce test of raw strength, explosive power, and stamina, channeling the relentless spirit of the renegade Huron warrior. Each station drives you to new limits, combining functional strength with bursts of agility and speed. Push through to the Heart of Darkness finisher, an AMRAP challenge demanding unwavering resilience. This circuit is more than physical—it’s a test of willpower and tenacity.
- Format: Four stations focused on raw strength, explosive power, and agility, with a 45-second work/15-second rest structure per exercise. Each station includes a 3-minute treadmill interval with alternating sprints and recovery.
- Challenge Focus: Heavy, intense movements to build power, resilience, and sustained effort under load.
- Finisher: Heart of Darkness – A 10-minute AMRAP finisher, demanding resilience and power to push through fatigue and maximize effort.
Station 1: Raw Strength
- Sandbag Cleans: 4 x 45 secs.
- Sandbag Alternate Shoulder press and Squat: 4 x 45 secs.
- SB RDL’s: 4 x 45 secs.
- DB Lunges with Curls: 4 x 45 secs.
- Weighted Step-Ups: 4 x 45 secs.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Station 2: Explosive Power
- KB Alternating Hang Cleans: 4 x 45 secs.
- Medicine Ball sit up with throw: 4 x 45 secs.
- Box Jumps: 4 x 45 secs.
- Burpee Tuck Jumps: 4 x 45 secs.
- Kettlebell Snatches: 4 x 45 secs.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Station 3: Speed and Agility
- Sled Push: 4 x 45 secs.
- Bunny Hops: 4 x 45 secs.
- Renegade Row with Push up: 4 x 45 secs.
- Reverse Burpees: 4 x 45 secs.
- Push up with Step Over: 4 x 45 secs.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Station 4: Endurance and Stamina
- Battle Ropes (10 x slams, 10 x waves, repeat): 4 x 45 secs.
- Tire Flips: 4 x 45 secs.
- Double Kettlebell Clean and Press: 4 x 45 secs.
- ERG or Rower: 4 x 45 seconds.
- Ankle Touches: 4 x 45 seconds.
Cardio:
3 mins: Treadmill. 30 secs sprints. 30 seconds recovery.
Finisher: Heart of Darkness
Timed Challenge: Complete as many rounds as possible (AMRAP) of:
- 5 x SB Lifts.
- 10 x Medicine Ball Slams.
- 6 x TGU’s (3 x each side).
- 20 x Jump Squats.
- 10 x Push ups.
- Weighted Walking Lunges (x 25ms).
Chingachgook Circuit
The ultimate group challenge, inspired by the resilience of the last Mohican himself. 14 stations, over 40 minutes, this workout pushes endurance, strength, and strategy as you compete to complete the most stations and find the last man standing. This circuit demands peak physical prowess, mental toughness, and tactical pacing.
- Format: 14 stations over 40 minutes, with rest taken at participants’ discretion. The objective is to complete the most stations within the time limit, pushing physical and mental endurance.
- Challenge Focus: A competitive endurance test, emphasizing strategic pacing and sustained strength. Participants face off to see who can go the distance.
- Finisher: Death by Burpees – If there’s no clear winner, this final endurance showdown crowns the last one standing as the true victor.
Exercises:
- Treadmill: 400 metres.
- Push-Ups: x 20 swings.
- Farmers Walks: x 50 metres.
- Kettlebell Swings: x 20 swings.
- Dumbbell Thrusters: x 30 reps.
- Pull-Ups/Australian Rows: x 10 reps.
- Assault Bike: x 600 metres.
- Racked Lunges: x 20 reps.
- Double Kettlebell Cleans: x 20 reps.
- Barbell Deadlifts: x 20 reps.
- Medicine Ball Slams: x 20 reps.
- Mountain Climbers: x 20 reps.
- Leg Raises with Hip Lift: x 10 reps.
- Raised Kettlebell Sit-Ups: x 10 reps.
Decider: Death by Burpees
Final Round: If there is no clear winner, the remaining participants will compete in a burpee challenge until one person is left standing.
Tips:
- Adjust weights and intensity according to your fitness level.
- Ensure proper form to avoid injury, especially with exercises involving heavy lifting.
- Feel free to mix and match these exercises based on your goals and equipment availability!
Whichever workout you undertake. Remember to cool down, stretch and drink water!
Workout Complete!
Stand as the last.
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