Your Tough Mudder Journey Starts Here.Forget fitness levels. Whether you’re a gym rat or a trail runner,
we’ve got a Tough Training Guide designed for your specific needs.
Training for a du Tough Mudder can be, well, tough. But when
event day comes, you’ll be glad you did all those push ups. You’ll
also be glad for those extra stores of mental strength, stamina, and
those hardcore teammates determined to see the thing through.
Even if you’re rocking the course solo, from the moment you
step foot on the course, Mudder Nation will have your back. We’re
tougher together, after all.
In that spirit and to help you finish strong, we’ve put together an
epic training guide that’ll have you ready as you can be when you
step to the starting line. Your body will thank you in the end, no
matter how many exercises you get through (although the more
you do, the better you’ll feel).
HIGH-INTENSITY INTERVAL TRAINING:
Combining explosive exercise with short
periods of rest is exactly what the course
is about. Aside from helping you achieve
Superman-like strength, HIIT workouts
continue to burn calories long after you
hit the showers.
WARM UP, COOL DOWN:
Training isn’t just about running and
jumping and increasing core and grip
strength. You’ve also got to stay loose.
That means stretching, working your
mobility, warming up, and cooling down.
Or as Coach puts it - finding those “special
spots that talk to you.”
Pain doesn’t last forever. But glory does.
Fearlessness is your friend.
So are those nerves. Own them. Then the course.
DON’T FORGET:
du Tough Mudder isn’t a race, it’s a
challenge - but it’s one hell of a challenge.
20+ obstacles you won’t just face your
fears - you’ll go over, around, and through
them. So train accordingly. Not every
session will be your best, but it’s the trying
that counts.
GET TOUGH, STAY TOUGH:
RESTMobility means
availability. Stay mobile, stay healthy.
Don’t Stop Believin’ Event day is just two short months away. There are miles to go and
squats to be squatted. Pop on that playlist and grind, grind, grind.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
RESTPack a picnic.
See what Nature’s Gym has to offer.
RUN8 Miles
30 SECONDS EACH4X CIRCUIT
LungesKettlebell Swings
V UpsGoblet Squats
Tricep Push Ups
RUN4 Miles
RUN2 Miles
12 MINUTE CIRCUIT10 Squats5 V Ups
5 Push UpsRest remainder
of minute
RUN6 Miles
5 ROUNDS20 Goblet Squats
15 Leg Levers10 Shoulder Push Ups
RESTGo Team Brunch
(if sleeping in isn’t an option).
RUN4 Miles
2 ROUNDS100 Jump Ropes
15 Kettlebell Swings15 Toes to Bar15 Box Jumps
15 Dumbbell Push Press15 Pull Ups
15 Ski Jumps1 Minute Rest
5 ROUNDS100M Sprint
20 Jump Squats5 Pull Ups
1 Minute Rest
RESTStretch for like, 5 hours.
It feels so good. We promise.
2 months to go
RUN2 Miles
12 MINUTE CIRCUIT10 Pull Ups
10 Dumbbell Thrusters20 Flutter KicksRest remainder
of minute
WE
EK
2W
EE
K 1
WE
EK
4W
EE
K 3
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
RUN4 Miles
3 ROUNDS100 Jump Ropes
20 Wall Balls15 Kettleball Swings
10 Box Jumps5 Renegade Rows
RUN/WALK2 Miles
12 MINUTE CIRCUIT10 Pull Ups
10 Dumbbell Thrusters20 Flutter Kicks
RESTFollow yoga with
some frozen yogurt. Treat yo self.
30 SECONDS EACH4X CIRCUIT
LungesKettlebell Swings
V UpsGoblet Squats
Tricep Push Ups
RUN3 Miles
5 SETS EACH30 Mountain Climbers
20 Russian Twists5 Crossover Pull Ups(Complete all sets of each exercise before
moving on)
RUN4 Miles
5 ROUNDS1 Minute Jump Squats
1 Minute Kettlebell Swings1 Minute Pull Ups
Rest 15 Seconds aftereach minute
RESTVolunteer with the team.
Trees need planting, after all.
RUN8 Miles
RESTSoak up some sun.
Sip a brew.
RUN8 Miles
RESTTry a workout class.
Variety is the spice of training. Or something.
RUN2 Miles
5 ROUNDS1 Minute Bodyweight
Jump Squats1 Minute Supermans
1 Minute HangingLeg Raises
Rest after each minute
2 months to go