Post on 27-May-2018
transcript
Your Journey to the Race Starts Here.We know you’re an elite Tough Mudder athlete. You’ve probably
got plenty of training tips already. But just in case, or if you’re
interested in taking things up a notch or 10, we’ve put together a
Tough Training Guide designed to help you survive some of the
toughest races on the planet.
Training can be repetitive. All those miles logged, all that time at the
gym- maybe it’s time to give your workout the kick in the ass it so
sorely needs.
You’ll want to know you did everything you possibly could to get
yourself ready for a run at the money or at least your personal best
and the prestige that comes with completing. So start training like
you mean it, Mudder, while the finish line is still months away.
It’s time to Step The F*ck Up.
HIGH-INTENSITY INTERVAL TRAINING:
Combining explosive exercise with short
periods of rest is exactly what the course
is about. The workouts are HARD, scale
down as needed to basic movements or
lower weights. You know your fitness level
better than anyone else.
Pain doesn’t last forever. But glory does.
Fearlessness is your friend.
So are those nerves. Own them. Then the course.
DON’T FORGET:
Toughest Mudder and World’s Toughest
Mudder are Probably The Toughest
Endurance Challenges on the Planet.
Race day is when you’ll need your best -
training is how you get there strong and
ready to run like hell.
GET TOUGH, STAY TOUGH:
Fuel training and recovery withGear up with
HOW TO USE THIS GUIDE:
• Can’t run 5 miles? Download the
Challenge Series Guide.
• Training for Tougher Mudder? Cap your
running mileage at 12.
• Training for 25+ miles at Toughest and
World’s Toughest Mudder? Complete
the full 3 month plan.
OTHER WAYS TO TRAIN:
• Join live Wednesday workouts on
Facebook from Tough Mudder
Bootcamp hosted by top trainers.
• Workout in under 10 minutes anywhere,
anytime with one of the quick HIIT
circuits on our YouTube training playlist.
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1 NUTRITION TIPHave a grocery store
adventure. Buy avegetable you have never
eaten before.
ENDURANCERun 5 miles
RUNNING BASELINESet your timer for
45 minutes,Run as far as possible withinthat time. Record distance.
- Note your pacing.-Focus on proper
running form
RECOVERYActive Stretching.
Hydrate and fuel within30 minutes.
WARM UP500m Row
15x Burpees300m row
10x Burpees100m Row 5x Burpees
STRENGTHDumbbell Deadlift 5X12
*As heavy as possible-Superset with :10 Ring or
Bench L-Sit Hold
CONDITIONING25-20-15
Front SquatsSit Ups
*250m Row aftereach set
RESTKick up your feet and watch
old WTM documentaries- get pumped.
WARM UP800m run, 3 rounds::30 Handstand Hold
12x Push Ups
CONDITIONING5 rounds of:
-2 minutes workduration- 1 minute rest:8x Dumbbell Strict Press
(two kettle bells aremore challenging)
10X Dumbbell Thrusters6x Toe 2 Bar
ENDURANCE2 mile run at an easy pace
50x 4x Flutter Kicks50x Leg Leavers
WARM UP3 Rounds: 800m run
20x Slam Ball20x Wall Ball
SKILL DEVELOPMENT15 minutes or Quality:
10X Weighted Box Jump with Medicine Ball
15 Chin Over Bar Hold20X Diamond Push Ups
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3 Rounds: 250m Row20x 1 leg Hip Bridge (10/side)
10X Burpee Over Bar
STRENGTHDumbbell Deadlift
5X5 *HeavySumo Deadlift 3x5 *Heavy
STAMINA1 Round not for time:800m Sandbag Carry
15x Dumbbell Plank Rows(each arm)
CONDITIONINGPreform as many rounds
of the following circuitin 20 minutes:
15x Pull Ups20x DB Push Press
(not to heavy)200m Sprint
NUTRITION TIPMeal prep is simple.Plan your next three
breakfasts in advance.
ENDURANCERun 5 miles
RESTMental Health Day
WARM UP800m run, 20-15-10 reps:Inverted Push Up, 4 count
Mt. Climbers, DB Russian Twist
ENDURANCE800m Run –rest 1:00400m Run –rest 1:30
200m Sprint –rest 2:00Repeat for 4 Rounds
CONDITIONING2 Rounds of the
following circuit:20X Single Arm KB Swings
10x Burpees20X Single Arm KB Swing
10X Jump LungesHydrate and fuel within
30 minutes
WARM UP3 Rounds: 250m Row, 10x SitUps, 10x V Up, 10x Jumping
Air Squat
STRENGTHKettlebell Goblet Squat 5×5
*HEAVY!
CORE DEVELOPMENT 3 Rounds for Quality,
not time: 10x OverheadLunges (5/side)
10x Box Step Up (with weight)100m Suitcase Carry (1 armFarmer Carry- Switch arms
after 50m)
CONDITIONING:8 minutes as many rounds of
the circuit as possible:15x Kettle Bell Swing
30x Jump Rope20m Sprint to cone/ 20m Side
Shuffle Back -immediatelyfollowed by: 50x Sit Ups
ENDURANCERun 5 miles
3 MONTHS TO GO *CAN’T RUN 3-5 MILES YET? TRY THE TOUGH MUDDER CHALLENGE
SERIES WORKOUT GUIDE.
LISTEN UP, MUDDERCongrats on stepping the f*ck up. You’re the best of the best. Now start training like it. Scale the movements down or lower weights if workouts are too hard.
Fuel training and recovery withGear up with
3 MONTHS TO GOW
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ENDURANCERun 6 miles
WARM UP500m Row, 3 rounds:10x Kettle Bell Swing
20m Inch Worm with Push Up 10x Ring row
STRENGTHDumbbell Strict Press 5X5(heavier than last attempt)
CONDITIONING7 minutes of the
following couplet:8x Dumbbell Deadlift
8x Box JumpsThen, 3 min rest-
4 min. AMRAP:20x Jump Ropes
10x Hanging Knee Raises
MIDLINE DEVELOPMENT8 Rounds of 12x DB Russian
Twist :15 Superman Hold
WARMUP3 rounds: 200m run
5x Sandbag Back Squats5 Sandbag Thrusters
5x Sandbag Back Squats
STRENGTHDEVELOPMENT
Sandbag Walking Lunges5 Sets of 8 reps on each leg
-superset with 15 Burpee-SlamBalls after each set
CONDITIONING4 Rounds for time:50m Bear Crawls
10x Push Ups20x Kettlebell Swings
(35/25)
NUTRITION TIPThank your training partner
for always being there. Invite them over for dinner and make something fun.
ENDURANCERun 7 miles
WARM UPGrab your workout partner
400m run15 Alternating Jump Squats
12 AlternatingRope Lowers
PARTNERCONDITIONING
50 Sumo DeadliftsHigh Pulls
50 Goblet Squats3 mile run
20x Rope Climbs3 Mile run
50 Goblet Squats50 Sumo Deadlifts
HighPulls
*Partners split reps howeverneeded using 1 Rope-
Partners will run together
RUNNING BASELINESet a timer for
45 minutes. Run as faras possible within that time.
Record Distance.-Note pacing and distance
compared to previousattempt.
-Focus on properrunning form.
Hydrate and fuel within30 minutes
WARM UP500m Row, 20-15-10 reps:
Wall Ball Russian Kettle
Bell Swing
STRENGTHDEVELOPMENT
Dumbbell Deadlift 5×12-Finish each set with a 100m
Farmer Carry
CONDITIONING1 Round not for time:
400m Hero Carry (grab your workout partner)
30x Slam Ball400m Farmer Carry
CONDITIONING18-15-12-9 reps of the
following couplet:Wall Ball shots
Burpees
WARM UP3 Rounds: 300m Row
10x Push Up 3X Wall Climb
STRENGTHDumbbell Strict Press 5×5(heavier than the last test)
CONDITIONING3 Rounds for time:
20x Box Jumps20x Kettlebell Swings
500m row
MIDLINE CONDITIONINGAccumulate 2 min. Plank Hold
2 min. Hollow Hold5 min. Superman Hold
WARM UP3 Rounds: 200m run, 15x
Push up, 15x Sit Up
ENDURANCE800m Run–Rest 1:00400m Run–Rest 1:30
200m Sprint–Rest 2:00Repeat for 4 rounds
CONDITIONING4 Rounds for time:
12x Toe 2 Bar15x Dumbbell
Push Press100m Sprint
1 min. rest
Hydrate and fuelwithin 30 minutes.
WARM UPUltimate Tough Mudder
Warm Up
CONDITIONINGUltimate Worlds Toughest
Mudder WorkoutPerform as much work
continuously for 30 minutes;50 Squat Jumps
50 Dumbbell Sit Ups40 Dumbbell Push Press
40 Burpees30 Pull Ups
30 Clapping Push Ups20 V Ups
20 Planked Dumbbell Rows10 Bench Dips
10 Weighted Dumbbell Lunges
Hydrate and fuelwithin 30 minutes
ENDURANCERun 7 miles
NUTRITION TIPProtein is the best
nutrient for recovery.Make sure you are eating 1g
per 1lb of bodyweight.
ENDURANCERun 8 miles
Fuel training and recovery withGear up with
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2 MONTHS TO GOKEEP PUSHINGEvent day is just two short months away. There are miles to go and squats to be squatted. Keep your head down and grind, grind, grind. *If you’re training for Tougher Mudder, cap your miles at 10 and continue sprint, cardio and strength training.
ENDURANCERun 9 miles
TOUGH TIP8 hours of sleep per nightresets your hormones and
reduces stress.
ENDURANCERun 5 miles
WARM UP2X 400m Jog
400m Run200m Sprint
8X Burpee OverSlam Ball
PARTNERCONDITIONING
4 Rounds for time:100x Push Ups5x Rope Climb100x Slam Ball
2 mile Run (1 mile eachpartner, together)
WARM UP800m run, 3 rounds:
15x Air Squat 10x 4 count Mt. Climbers
STRENGTHDouble Kettlebell
Front Squats5X 10 (focus on quality
not speed)
ENDURANCE4 Rounds not for time:
50m Bear Crawl2x Rope Climb
10x Broad Jump1 Mile Run
CONDITIONING7 min. AMRAP:
15x Kettlebell Thruster15x Pull Ups
WARM UP800m Run, 3 Rounds:
25m Bear Crawl25m Crab Walk
STRENGTHDEVELOPMENT
Decline Push Up 5×10Wall Climb 5X2
Handstand Hold 5X :30
CONDITIONING25-20-15-10:
Sandbag ThrusterBurpees
Hydrate and fuelwithin 30 minutes
WARM UP3 Rounds: 300m Row
10x Push Ups3X Wall Climb
STRENGTHDEVELOPMENT
Dumbbell Strict Press 5×5(heavier than the last test)
CONDITIONING3 Rounds for time:
20x Box Jumps20x Kettlebell Swings
500m Row
ENDURANCERun 6 miles
TOUGH TIPHydrate for tomorrow, today!
Drink 8, 12oz glasses of water.
ENDURANCELong run 10 miles
WARM UP2 Rounds: 400m run
15x Jumping Air Squats10x V Ups
STRENGTHDouble Kettlebell Front
Squats 5X12 (go heavier thanthe last test)
STAMINA(to be done preferably with a
workout partner)2 Rounds for quality
not speed:400m Buddy Carry
drag a heavy sand bagor object 100m
20x Overhead KB Lunges
CONDITIONING5 rounds as fast as possible:
15x Wall Ball30x Jump Rope
8x V Ups
WARM UP500m Row, 15-10-5:
DB Push PressPush Ups
Broad Jump
STRENGTHDEVELOPMENT
Dumbbell Strict Press: 5×5(heavier than last attempt)
CONDITIONINGWork continuously
for 18 minutes on thefollowing triplet:
21x KB Swing12x Pull Ups200m Sprint
WARM UPPre-3 Rounds: 250m row or run
10x Sandbag Goodmorning 10x Sandbag To Shoulder
STRENGTHDumbbell Deadlift 5×5(heavier than last test)Weighted Pull Up 5X5
POWER DEVELOPMENT4 Rounds, not for time:
10x Tuck Jumps15x Slamball overhead toss
(as high as possible)15x Bench Dips
CONDITIONING5 Sets of work, 1 min rest
between sets:3 minute work period:
3x Box Jumps6x Push Ups
9x Air Squats
RUNNING BASELINESet a timer for 45 minutes.
Run as far as possible withinthat time. Record Distance.
-Note pacing anddistance compared to
previous attempt.-Focus on proper
running form.
Hydrate and fuel within30 minutes
Fuel training and recovery withGear up with
2 MONTHS TO GOW
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ENDURANCERun 10 miles
WARM UPRun 400m Forward,
Run 400m Backward, 20-15-10:Kettlebell Toe Touches
Kettlebell SwingsKettlebell Step Up
ENDURANCE/ AGILITYDEVELOPMENT
60 X AlternatingToe Touches on Object
30X Lateral Box Jumps5X :30 Line Drills (moving
laterally, side shuffle from coneto cone spaced
15m apart)
CONDITIONING15x 1 Minute Rounds. If you
complete the work within theminute, rest remaining time.4x Kettle Bell Deadlift *heavy
8X Kettle Bell Push Press *light4X Burpee over Kettlebell
Immediately after,Jog 2 miles.
RUNNING BASELINESet a timer for 60 minutes.
Run as far as possiblewithin that time.Record Distance.
-Note pacing and distance.-Focus on proper
running form.
NUTRITION TIPGood Fats include olive
and coconut oil. Cook withcoconut oil, drizzle olive oil
on salads.
ENDURANCERun 12 miles
WARM UP1K Row, 3 rounds:
5x Pull Ups 10x Push Ups15x Air Squats
STRENGTHDEVELOPMENT
Deadlift: 6X10 (descend to theground on each rep slowly, >:03)
ENDURANCE3 Rounds for quality not time:
Pull Sandbag Backwards 100m,20x Broad Jumps, 15x Ring Row
(as parallel to ground as possible)
CONDITIONING5 Rounds of the followingcircuit as fast as possible:
10x Burpees10x Single Arm KB Swings10X Hanging Knee Raises
PARTNER WARM UP400m Run together
3 rounds alternating repsback and forth:10x Slam Ball15x Wall Ball
10x Kettlebell Swings
PARTNERWORKOUT/ CONDITIONING
1 mile run100x Pull Ups
1 mile run200x Push Ups
1 mile run300x Air Squats
1 mile run
Partners will run themiles together but break
up the reps equally onall the bodyweight
movements.Hydrate and fuel within
30 minutes.
WARM UP400m run, 21-15-9 reps:
4 count Mt. Climbers Push Ups
4 count Flutter Kicks
STRENGTHDEVELOPMENT
Inverted Push Up 5X 12Clapping Push Up 5X 8Handstand Hold 5X :20
12 min. AMRAP:15x DB Thruster15x Box Jumps
15x Sit Ups
ENDURANCERun 2 miles. Rest 3:00. Repeat
PARTNER WARM UP3 rounds:
Row 200m10x Burpee Pull Ups
With your workout partner,alternate rounds of thecircuit for 60 minutes:
50m Sprint3X Pull Ups
6X Push Ups9X Air Squat
WARM UP3 rounds: 200m Row
30 second Handstandagainst wall
STRENGTHDEVELOPMENT
Dumbbell Push Press; In 7attempts, work up to your
heaviest 5 rep max
CONDITIONINGWork Continuously for 18minutes and complete as
many reps as possible;15 Pull Ups
30x Wall Ball200m Sprint
WARM UP800m run, 20-15-10:
Jumping lunge, Banded Squats(band sits just below knee,drive knees out into band)
STRENGTHDEVELOPMENT
SandBag Lunges 3X 50m-superset each set with
12 lateral cone touches (sideshuffle from cone to cone,
spaced 15m apart)
ENDURANCE3 Rounds for quality not time,
not for time: 15X Air Squats w/Bottom Pause
200m Farmer Carry12X Toes to Bar
CONDITIONING4 Rounds for time:
30x Jump Rope10x Kettlebell Swings
400m Run
ENDURANCERun 10 miles
NUTRITION TIPDon’t fear carbs.
You need them to fuel intense training.
ENDURANCELong run 15 miles
Fuel training and recovery withGear up with
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1 MONTH TO GOIT’S GO TIMEYou’re one month from the starting line. It’s time to kick things up a notch (or 10). Power through these last 4 weeks and get ready to run like hell. Logging longer runs now means you’ll be closer to getting 25+ miles at Toughest or World’s Toughest Mudder.
ACTIVE RECOVERYMobility work
NUTRITION TIPTry a Natural energy boost.
Drink Kombucha Tea. Your gut will enjoy the probiotics.
RUNNING BASELINESet a timer for 60 minutes.
Run as far as possible withinthat time. Record Distance.
-Note pacing anddistance. Compare to last test.
-Focus on properrunning form.
STRENGTH3 Rounds for quality,
not for time: 12x SumoDeadlift W/ KB, 20x lateral
step ups W/ KB held in FrontRack Position,
15x Strict HangingKnee Raises
CONDITIONINGPerform each exercise
for 1 minute, no restin transition.Tuck Jumps
Push UpsBear Crawl
Reverse LungesPlank Rows
Rest 1:00 after Plank Rows,repeat for 3 total cycles.
Goal is to remain consistentin total reps across all cycles.
WARM UP800m Run, 3 rounds:
10x Burpees 10x Wall Ball
Push Press (wall ball withoutthe squat)
10x Push Ups
STRENGTH3X8 Inverted Push Ups
3X8 Dumbbell Strict Press
CONDITIONING7 minutes of the circuit:
7x Dumbbell Thruster10x Box Jump
2 min. rest7 Minutes of the circuit:
10x Single Arm KB Swings20x Wall Ball
WARM UPPerform the following
work with your TrainingPartner while carrying
a sandbag.Trade off work as needed butsandbag must not touch the
ground until all workis complete:
CONDITIONING3 Mile Run
100x 4count Flutter Kicks2 mile run
150x Burpees1 mile run
200x Air Squats
ENDURANCELong run 18 miles
ENDURANCERun 13 miles
NUTRITION TIPInflammation kills
performance. Stay awayfrom processed grains
and sugar.
ACTIVE RECOVERYMobility work
STRENGTHSet a clock for 12 minutes.At the top of each minuteperform 8 HEAVY Double
Kettlebell Front Squats and8 Side Lunges.
ENDURANCE3 Rounds for quality and not
timed: 15X Front rackSandbag Step Ups
10m Burpee Broad Jump100m Buddy Carry (alternate
with partner at the 50m mark)
CONDITIONINGComplete as many rounds of
the following circuit in15 minutes:10x Pull Ups
20x Push Ups30x Air Squats
RUNNING BASELINESet a timer for 60 minutes.
Run as far as possible withinthat time. Record distance.
-Note pacing anddistance. Compare to last test.
-Focus on properrunning form.
WARM UP500m Row, 3 rounds:
12x Push Ups, 12x DB PushPress, 8x Ring Row
STRENGTHEvery Minute for 10
minutes complete, 8X1 armPush Press (each Arm), 8X 1arm Dumbbell Bent Over Row
*As heavy as possible
CONDITIONING6 Rounds for time:
10x Toes 2 Bar15x Wall Ball
20x Kettlebell Swings1 min. Rest
THE DURABILITY2 Sets: 1:00 Plank Hold
1:00 Wall Sit1:00 Bar Hang
WARM UP3 rounds:
250m Row10x Kettlebell Swing
10x Burpees
STRENGTHSumo Deadlift 5X 12
Dumbbell Plank Rows 3X20
ENDURANCE3 rounds, not timed: 800mSandbag Run run, 16x 1 legDumbbell Deadlift (8/side)
25x V Ups
CONDITIONING15 min. AMRAP:50x Jump Ropes
200m Run15x Burpees
500m row
Fuel training and recovery withGear up with
1 MONTH TO GOW
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ENDURANCERun 10 miles
WARM UP800m row, 20-15-10 reps:
Inch WormJumping Air Squats
Jumping Lunges
STRENGTHDEVELOPMENT
Sandbag Lunges 4X 50’
ENDURANCE3 Rounds for quality not time:20m Crab Walk, 20x Jumping
Air Squats, 20x Explosive Sit Upsto standing position
CONDITIONING15 minutes to complete
as many rounds as possible:8X Sumo Deadlift High Pulls
8X KB Reverse Lunges8X Toes 2 Bar
8X Mountain Climbers
RESTRecharge before race day.
CONDITIONINGUltimate World’s Toughest
Mudder WorkoutPerform as much Work
Continuously for30 minutes:
50 Squat Jumps50 Dumbbell Sit Ups
40 Dumbbell Push Press40 Burpees30 Pull Ups
30 Clapping Push Ups20 V Ups
20 Planked Dumbbell Rows10 Bench Dips
10 Weighted Dumbbell Lunges
Hydrate and fuel within30 minutes
WARM UP3 Rounds: 250m row
25m Bear Crawl25m Crab Walk
STRENGTHInverted Push Up X30
Single Arm Dumbbell Press X30(each, HEAVY)
Bench (or ring) Dips X30
CONDITIONINGComplete the following circuit
6 times:10x Dumbbell Push Press
10x Alternating Knee To Elbow10x Toes 2 Bar
ENDURANCE1 mile run repeats. Run 1 mile,
rest 1:1, repeat for 3 total miles.Look for consistency
and pacing
STRENGTHSingle Leg KB Deadlift 3X 10
(each Leg, focus on form)Sumo Deadlift 3X10
ENDURANCE3 Rounds for quality not
time: 25m Crab Walk20x Glute Bridges
10x Burpees Box Jump
CONDITIONINGSet a clock for 18 minutes.At the top of each minute,
work to complete thefollowing work:
8x Kettlebell Swing (35/25)10x Sit Ups
Once work is completed, rest remaining time. Intensity is what we
are looking for!
RUNNING BASELINESet a timer for 80 minutes.
Run as far as possiblewithin that time.Record Distance.
-Note pacing and distance.-Focus on proper
running form.
ENDURANCERun 8 miles
IT’S TIME TO STEPTHE F*CK UP.
THE COURSE IS WAITINGFOR YOU.
NUTRITION TIPKeep your nutrition on pointfor race day. Don’t make lastminute changes, you already
know what works andwhat doesn’t.
NUTRITION TIPSimplicity is healthier.Cook a meal with your
training partner and onlyuse 7 ingredients.
RESTCheck your gear list and pack
your race day bag.
WARM UPwith Partner
1 mile Run Together, then3 rounds of 5 Pull Ups
10 Push Ups15 Air Squats
PARTNERCONDITIONING
Alternate with your partnereach round for 50 minutes,
1 Rope Climb10 Plank Rows10 Db Squats
50m Farmer Carry
No partner? Build in rest times between sets.
STRENGTHDouble KB Push Press 5X5,
then, 3X3 *Heavy
CONDITIONINGFor 22 minutes, alternate
between thesetwo couplets:
Even Minutes: 5x Pull Ups +10x Push Ups
Odd Minutes: 10x Sit Ups20x Jump Rope
Fuel training and recovery withGear up with