TRAINING GUIDES2018

TOUGH MUDDER TRAINING IS ABOUT PROGRESSION. ALL OF THE WORKOUTS IN THE SERIES ARE DESIGNED FOR SCALABILITY.

THE MOVEMENTS AREN’T COMPLEX, BUT THEY HIT MULTIPLE KEY MUSCLE GROUPS AT THE SAME TIME. AS YOU PROGRESS, YOU’LL BE ABLE TO ADD WEIGHT. USE THE TIPS IN THE TOUGH MUDDER TRAINING BLOGS, LIVESTREAMS, AND WORKOUT VIDEOS TO HELP GUIDE YOUR PATH TO SUCCESS.

THERE’S A CHALLENGE FOR EVERY ATHLETE LEVEL IN THE WORKOUTS BELOW, FROM BEGINNER TO ADVANCED. WHETHER YOU’RE TRAINING FOR TOUGH MUDDER 5K, HALF, FULL, TOUGHER, TOUGHEST, WORLD’S TOUGHEST, OR TOUGH MUDDER X - THESE FULL BODY, HIGH INTENSITY WORKOUTS WILL CHALLENGE YOU AND CHANGE YOU - HELPING TO REACH WHATEVER FITNESS GOALS YOU’VE SET.

INTRO

10 MIN CARDIO HIIT WORKOUT10 MIN KETTLEBELL STRENGTH WORKOUT4 AGILITY DRILLS OBSTACLES10 MIN MEDICINE BALL WORKOUTLEG CIRCUIT GYM WORKOUTUPPER BODY CIRCUIT GYM WORKOUTABS & BUTT WORKOUT7 MIN ABS CIRCUIT WORKOUT10 MIN TOTAL BODY WORKOUT7 MIN TOUGH MUDDER POWER WORKOUT10 MIN HIIT HOME WORKOUT

APPENDIX.........................................4

......................5...........................................6

....................................7.............................................8

..............................9....................................................10

.........................................11.......................................12

.....................13..........................................14

Click to jump to the page

REPEAT

Taps into the 4 pillars of training, strength, endurance, power and agility.Rest is built in so you can keep the intensity high.

TOUGH TIPS:

2 ROUNDS:45 WORK / :15 REST BETWEEN EACH MOVE

SQUAT JACKSSPIDERMAN PUSH UPSRUSSIAN TWISTICE SKATERSBURPEES

:30 JOG IN PLACE

10 CARDIO HIITWORKOUT

MINUTE

4Gear UpFuel your training with clean endure & recovery products

EQUIPMENT: KETTLEBELL

10 KETTLEBELLSTRENGTH WORKOUT

MINUTE

REPEAT

This workout is built off the 7 primal movements that are the cornerstones of Tough Mudder Bootcamp methodology.Progressively increase your weights as you become more proficient.Work slowly, strength training takes time.

TOUGH TIPS:

MINUTE

SINGLE ARM BENTOVER ROWOVERHEAD REVERSELUNGEKETTLEBELL SWING

2 ROUNDS:45 WORK / :15 REST BETWEEN EACH MOVE

SUMO DEADLIFT HIGH PULLSINGLE ARM THRUSTER

1:00 REST

5Gear UpFuel your training with clean endure & recovery products

PLANKED SHOULDERTAP MOUNTAIN CLIMBERSTUCK JUMPS

:30 @ EACH

REST

STANDING TOE TOUCHREVERSE LUNGEREVERSE LUNGE HIGHSKIP

:30 @ EACH

REST

JUMPING JACKSWINDMILL TOE TOUCHESPUSH UPS

:30 @ EACH

REST

8 AGILITYWORKOUT

Agility is the ability to move & change direction while demonstrating control.Use progressions to master balance, stability and power.Each progression builds from least complex to more complex, watch your agility develop each week you practice this skill based workout.

TOUGH TIPS:

HIGH KNEESLATERAL HIGH KNEESLATERAL QUICK STEPBURPEE

:30 @ EACH

REST

6Gear UpFuel your training with clean endure & recovery products

MINUTE

EQUIPMENT: MEDICINE BALL(MEN 20 LBS / WOMEN 10-14 LBS)

10 MEDICINEBALL WORKOUT

MINUTE

REPEAT

Variability in training is key to keep the body adapting.Medicine balls offer a ton of variety and real world feel.Track and journal your reps, beat them each round and each week.

TOUGH TIPS:

MINUTE

20 TOE TOUCHES ON BALL10 PUSH UPS(FEET ELEVATED ON MED BALL)

10 SQUAT JUMPS

2 ROUNDS4:00 AMRAP

10 MED BALL UP & OVERS(CAN YOU INTEGRATE A SLAM?)

10 WOODCHOPS

1:00 REST

7Gear UpFuel your training with clean endure & recovery products

EQUIPMENT: DUMBBELLS

LEG CIRCUITGYM WORKOUT

Tough mudder courses challenge lower body endurance, to train for that you need a combination of squats, deadlifts, lunges, and jumps.Dumbbells weights: begin light and make sure form is perfect before going heavy

TOUGH TIPS:

8 SINGLE LEG DEADLIFT8 JUMP LUNGE WITH DUMBBELLS AT SIDE8 OVERHEAD DUMBBELL SIT UPS8 DUMBBELL SQUAT CLEAN

8:00 CIRCUIT

8Gear UpFuel your training with clean endure & recovery products

EQUIPMENT: KETTLEBELL(MEN 40 LBS / WOMEN 15-20 LBS)

UPPER BODY CIRCUITGYM WORKOUT

Upper body strength is key for obstacles like Funky Monkey, Kong, and Everest.Increase kettlebell weight only once you have mastered the form of each movement.

TOUGH TIPS:

5 SINGLE ARM KB SWING5 SINGLE ARM KB PRESS5 SINGLE ARM KB WINDMILLSKB FRONT RACK LUNGE

7:00 CIRCUITALTERNATE RIGHT AND LEFT SIDE

9Gear UpFuel your training with clean endure & recovery products

CONTRALATERAL LIMB RAISEHOLLOW BODY HOLD

2 ROUNDS:30 EACH

GLUTE BRIDGESPLANCHE PLANK

ABS AND BUTTWORKOUT

8 SINGLE LEG DUMBBELL SPLIT SQUAT8 SIDE PLANK KNEE TOELBOW

4 SETS:30 EACH

8 SINGLE LEG DUMBBELL BULGARIAN SPLIT SQUAT8 SPRINTER SIT UPS

ABS

BUTT

EQUIPMENT: DUMBBELLS

10Gear UpFuel your training with clean endure & recovery products

A strong core is essential to conquering every obstacle on the course.No dumbbell? No problem. Use a weight plate, kettlebell, sandbag, or heavy object.

TOUGH TIPS:

11

SIDE PLANK KNEETO ELBOWBURPEESIDE PLANK KNEETO ELBOW

:30 @ EACH

REST

HIP TOUCHESHOLLOW HOLDFLUTTER KICKS

:30 @ EACH

REST

SIDE PLANK LINCHWORM WALK OUTSSIDE PLANK R

:30 @ EACH

REST

BRIDGE UP HOLDL SIT HOLDALTERNATING KNEETO ELBOW

:30 @ EACH

REST

7 ABS CIRCUITWORKOUT

Everyday is ab day when the training program is right. Supplement these intervals into your sprint training days for a bigger burn and more fat burning.Rest as needed between intervals and add another round of intervals as you get stronger.

TOUGH TIPS:

MINUTE

Gear UpFuel your training with clean endure & recovery products

EQUIPMENT: SANDBAGS(MEN 50 LBS / WOMEN 20-30 LBS)

10 TOTAL BODYWORKOUT

MINUTE

MINUTE

THE 10’S10:00 CIRCUIT

10 SANDBAG HANG CLEAN10 SANDBAG SQUAT 10 SANDBAG SIT UP

Strength and power are key components to developing total body fitness.Sandbags offer tons of exercise options.To perform all exercises properly, keep your core tight.

TOUGH TIPS:

10 SANDBAG ROW10 SANDBAG SHOULDER UP AND OVER10 SANDBAG DEADLIFT

12Gear UpFuel your training with clean endure & recovery products

EQUIPMENT:

7 TOUGH MUDDERPOWER WORKOUT

REPEAT

With a short amount of time and minimal equipment, you can get results.Hit these 3 power movements to target your core, upper and lower body all at once.

TOUGH TIPS:

MINUTE

3X BOX JUMPS*ADD BURPEE TO SCALE 6X V UPS9X DB GROUND TO OVERHEAD*GO HEAVIER IF YOU’RE MORE ADVANCED

2 ROUNDS3:00 CIRCUIT

1:00 REST

DUMBBELLSBOX

13Gear UpFuel your training with clean endure & recovery products

If you only have a couple minutes, there is no need to get crazy - stick to the basics. All exercises target the key pillars of tough mudder training: strength, power, endurance and agility.

TOUGH TIPS:

12 SQUAT JACKS12 HIP TOUCHES12 HIGH KNEES12 PUSH UPS12 HIGH KNEE SIDE STEPS

10 HIIT HOMEWORKOUT

MINUTE

MINUTE

10:00 CIRCUIT

14Gear UpFuel your training with clean endure & recovery products