your journey to world’s toughest mudder starts here. · 2017-01-10 · your journey to world’s...

Your Journey to World’s Toughest Mudder 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

takingthings up a notch or 10, we’ve put together a Tough Training Guide

designed to help you survive the gruelling 24-hour endurance races

Toughest and World’s Toughest Mudder.

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.

Because when World’s comes calling, you’re staring at the 5-mile loop

from hell, thinking about $100k in prizing, you won’t want to think, “If

only I’d prepped a little harder.”

No, 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 World’s Toughest Mudder.

So start training like you mean it, Mudder, while the fi nish 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. Aside from helping you achieve

Superman-like strength, HIIT workouts

continue to burn calories long after you

hit the showers. Learn more about the

benefi ts of High-Intensity Training here.

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 - fi nding 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:

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:

Gear up with and take your training to the course.Gear up with and take your training to the course.

WARM UP 3 Rounds: 250m Row,

20x 1 leg Hip Bridge (10/side), 10X Burpee Over Rower

STRENGTH Dumbbell 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 circuit

in 20 minutes:15x Pull Ups

20x DB Push Press (not to heavy) 200m Sprint

Listen Up, Mudder Congrats on taking another step toward kicking some serious butt

at Toughest Mudder in 2017. You’re the best of the best. Now start

training like it.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

NUTRITION TIPMeal prep is simple. Plan your next three

breakfasts in advance.

ENDURANCERun 7 miles

BASELINEPre-SOP and box

breathing, ROM drills then, 21-15-9 reps: Squat Tuck

Jumps, Plyo Push Up, V-up.

PARTNER CONDITIONING

(grab a workout partner and tackle this challenge)

2 mile run100x Pull Ups

100x Box Jump100x Push Ups

100x Weighted Squats100x Burpees

2 mile run Hydrate and fuel within

30 minutes

WARM UP 800m 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 Lunges Hydrate and fuel within

30 minutes

WARM UP 3 Rounds: 250m Row, 10x Sit Ups, 10x V Up, 10x Jumping

Air Squat.

STRENGTH Kettlebell Goblet Squat 5×5

*HEAVY!

MIDLINE DEVELOPMENT 3 Rounds for Quality,

not time: 10x Overhead Lunges (5/side)

10x Box Step Up (with weight)100m Suitcase Carry (1 arm Farmer 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 -immediately followed by: 50x Sit Ups

RESTKick up your feet and watch

old WTM documentaries- get pumped.


NUTRITION TIP Have a grocery store

adventure. Buy a vegetable you have never

eaten before.


RUNNING BASELINESet your timer for 45 minutes, Run as far as possible within that time. Record distance.

- Note your pacing.-Focus on proper

running form

RECOVERYActive Stretching.

Hydrate and fuel within 30 minutes.

WARM UP500m Row, 15x Burpees, 300m row, 10x Burpees, 100m Row, 5x Burpees

STRENGTH Dumbbell Deadlift 5X12 *As

Heavy as possible-Superset with :10 Ring or

Bench L-Sit Hold

CONDITIONING25-20-15

Front Squats Sit Ups

*250m Row after each set.

WARM UP800m run, 3 rounds: :30 Handstand Hold,

12x Push Ups.

CONDITIONING 5 rounds of:

-2 minutes work duration- 1 minute rest:8x Dumbbell Strict Press

(two kettle bells are more challenging)

10X Dumbbell Thrusters6x Toe 2 Bar

ENDURANCE 2 mile run at an easy pace,

50x 4x Flutter Kicks, 50x Leg Leavers

3 months to go

WARM UP3 Rounds: 800m run,

20x Slam Ball, 20x Wall Ball.

SKILL DEVELOPMENT15 minutes or Quality:

10X Weighted Box Jump with Medicine Ball

15 Chin Over Bar Hold 20X Diamond Push Ups

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WARM UP 500m Row, 3 rounds: 10x Kettle Bell Swing, 20m Inch Worm with

push up, 10x Ring row.

STRENGTH Dumbbell Strict Press 5X5 (heavier than last attempt)

CONDITIONING 7 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 DEVELOPMENT 8 Rounds of 12x DB Russian

Twist :15 Superman Hold

WARM UP 500m Row, 20-15-10 reps:

Wall Ball, Russian Kettle Bell Swing.

STRENGTH DEVELOPMENT

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 Ball,

400m Farmer Carry

CONDITIONING 18-15-12-9 reps of the

following couplet:Wall Ball shots

Burpees

WARM UP3 Rounds: 300m Row,

10x Push Up 3X Wall Climb

STRENGTH Dumbbell Strict Press 5×5 (heavier than the last test)

CONDITIONING 3 Rounds for time:

20x Box Jumps20x Kettlebell Swings

500m row

MIDLINE CONDITIONINGAccumulate 2 min. Plank Hold,

2 min. Hollow Hold, 5 min. Superman Hold

WARMUP 3 rounds: 200m run,

5x Sandbag Back Squats, 5 Sandbag Thrusters,

5x Sandbag Back Squats.


Sandbag Walking Lunges 5 Sets of 8 reps on each leg

-superset with 15 Burpee-Slam Balls after each set.

CONDITIONING4 Rounds for time:50m Bear Crawls

10x Push Ups20x Kettlebell Swings

(35/25)

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


12x Toe 2 Bar15x Dumbbell

Push Press100m Sprint1 min. Rest.

Hydrate and fuel

within 30 minutes.

WARM UP Ultimate 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 fuel within 30 minutes


NUTRITION TIP Protein is the best

nutrient for recovery. Make sure you are eating 1g

per 1lb of bodyweight.


NUTRITION TIP Thank your training partner for always being there. Invite

them over for dinner and make something fun.


WARM UP Grab your workout partner

400m run 15 Alternating Jump Squats

12 Alternating Rope Lowers


50 Sumo Deadlifts High Pulls

50 Goblet Squats3 mile run

20x Rope Climbs3 Mile run

50 Goblet Squats50 Sumo Deadlifts

HighPulls

*Partners split reps however needed using 1 Rope-

Partners will run together

RUNNING BASELINESet a timer for

45 minutes. Run as far as possible within that time.

Record Distance. -Note pacing and distance

compared to previous attempt.

-Focus on proper running form.


3 months to go


Keep Pushing Event 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.


TOUGH TIP Hydrate for tomorrow, today! Drink 8, 12oz glasses of water.

ENDURANCELong run 13 miles

WARM UP 2 Rounds: 400m run,

15x Jumping Air Squats, 10x V- up.

STRENGTH Double Kettlebell Front

Squats 5X12 (go heavier than the last test)

STAMINA

(to be done preferably with a workout partner)

2 Rounds for quality not speed:

400m Buddy carry drag a heavy sand bag

or object 100m20x Overhead KB Lunges

CONDITIONING 5 rounds as fast as possible:

15x Wall Ball30x Jump Rope

8x V Ups

WARM UP 500m Row, 15-10-5: DB Push Press, Push Ups, Broad Jump.


Dumbbell Strict Press: 5×5 (heavier than last attempt)

CONDITIONING Work continuously

for 18 minutes on the following triplet:

21x KB Swing 12x Pull Ups200m Sprint

WARM UP Pre-3 Rounds: 250m row, 10x Sandbag Goodmorning, 10x

Sandbag To Shoulder

STRENGTHDumbbell Deadlift 5×5 (heavier than last test)Weighted Pull Up 5X5

POWER DEVELOPMENT 4 Rounds, not for time:

10x Tuck Jumps, 15x 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 Ups9x Air Squats


RUNNING BASELINESet a timer for 45 minutes.

Run as far as possible within that time. Record Distance.

-Note pacing and distance compared to

previous attempt.-Focus on proper

running form.

. Hydrate and fuel within 30 minutes

TOUGH TIP 8 hours of sleep per night resets your hormones and

reduces stress.


WARM UP 2X 400m Jog, 400m Run,

200m Sprint, 8X Burpee Over Slam Ball


4 Rounds for time:100x Push Ups

5x Legless Rope Climb100x Slam Ball

2 mile Run (1 mile each partner, together

WARM UP 800m run, 3 rounds:

15x Air Squat, 10x 4 count Mt. Climbers

STRENGTH Double Kettlebell

Front Squats5X 10 (focus on quality

not speed)

ENDURANCE 4 Rounds not for time:

50m Bear Crawl, 2x Rope Climb,

10x Broad Jump, 1 Mile Run

CONDITIONING 7 min. AMRAP:

15x Kettlebell Thruster15x Pull Ups

WARM UP 800m Run, 3 Rounds:

25m Bear crawl, 25m Crab Walk.


Inverted Push Up 5×10Wall Climb 5X2

Handstand Hold 5X :30

CONDITIONING 25-20-15-10:

Sandbag ThrusterBurpees


2 months to go

WARM UP3 Rounds: 300m Row,

10x Push Ups 3X Wall Climb


Dumbbell Strict Press 5×5 (heavier than the last test)


20x Box Jumps20x Kettlebell Swings

500m Row

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WARM UP Run 400m Forward,

Run 400m Backward, 20-15-10: Kettlebell Toe Touches,

Kettlebell Swings, Kettlebell Step Up, .

ENDURANCE/ AGILITY DEVELOPMENT60 X Alternating

Toe Touches on Object30X Lateral Box Jumps

5X :30 Line Drills (moving laterally, side shuffle from cone

to cone spaced 15m apart)

CONDITIONING 15x 1 Minute Rounds. If you

complete the work within the minute, rest remaining time.4x Kettle Bell Deadlift *heavy

8X Kettle Bell Push Press *light4X Burpee over Kettlebell

Immediately after, Jog 2 miles.

WARM UP 400m run, 21-15-9 reps:

4 count mt. Climbers, Push Ups, 4 count Flutter Kicks


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 UP 3 rounds: row 200m, 10x Burpee Pull Ups

With your workout partner, alternate rounds of the circuit for 60 minutes:

50m Sprint3X Pull Ups

6X Push Ups9X Air Squat



-Note pacing and distance.-Focus on proper

running form.

WARM UP3 rounds: 200m Row, 30 second Handstand

against wall.


Dumbbell Push Press; In 7 attempts, work up to your

heaviest 5 rep max.

CONDITIONINGWork Continuously for 18 minutes and complete as

many reps as possible;15 Pull Ups

30x Wall Ball200m Sprint

WARM UP 800m run, 20-15-10:

Jumping lunge, Banded Squats (band sits just below knee, drive knees out into band).


SandBag Lunges 3X 50m-superset each set with

12 lateral cone touches (side shuffle from cone to cone,

spaced 15m apart)

ENDURANCE 3 Rounds for quality not time, not for time: 15X Air Squats w/

Bottom Pause <:02, 200m Farmer Carry,

12X Toes to Bar


30x Jump Rope10x Kettlebell Swings

400m Run


NUTRITION TIP Watching Carbs?

Try enjoying them at night instead of in the morning.


NUTRITION TIP Good Fats include olive

and coconut oil. Cook with coconut oil, drizzle olive oil

on salads.


WARM UP 1K Row, 3 rounds:

5x Pull Ups, 10x Push Ups, 15x Air Squats.


Deadlift: 6X10 (descend to the ground on each rep slowly, >:03)

ENDURANCE 3 Rounds for quality not time: Pull Sandbag Backwards 100m, 20x Broad Jumps, 15x Ring Row (as parallel to ground as possible)

CONDITIONING 5 Rounds of the following circuit as fast as possible:

10x Burpees 10x Single Arm KB Swings10X Hanging Knee Raises

PARTNER WARM UP 400m Run together

3 rounds alternating reps back and forth:

10x Slam Ball 15x Wall Ball

10x Kettlebell Swings

PARTNER WORKOUT/ CONDITIONING

1 mile run100x Pull Ups

1 mile run200x Push Ups

1 mile run300x Air Squats

1 mile run

Partners will run the miles together but break

up the reps equally on all the bodyweight

movements. Hydrate and fuel within

30 minutes.

2 months to go

ACTIVE RECOVERYYoga class

It’s Go Time You’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.


NUTRITION TIPTry a Natural energy boost. Drink Kombucha Tea. Your

Gut will enjoy the probiotics.



-Note pacing and distance. Compare to last test.


STRENGTH3 Rounds for quality,

not for time: 12x Sumo Deadlift W/ KB, 20x lateral

step ups W/ KB held in Front Rack Position,

15x Strict Hanging Knee Raises.

CONDITIONINGPerform each exercise

for 1 minute, no rest in transition. Tuck Jumps

Push UpsBear Crawl

Reverse LungesPlank Rows

Rest 1:00 after Plank Rows, repeat for 3 total cycles.

Goal is to remain consistent in total reps across all cycles.

WARM UP 800m Run, 3 rounds:

10x Burpees, 10x Wall Ball Push Press (wall ball without

the squat), 10x Push Ups.

STRENGTH 3X8 Inverted Push Ups

3X8 Dumbbell Strict Press

CONDITIONING 7 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 Training Partner while carrying

a sandbag. Trade off work as needed but sandbag must not touch the

ground until all work is complete:

CONDITIONING3 Mile Run

100x 4count Flutter Kicks2 mile run

150x Burpees1 mile run

200x Air Squats



NUTRITION TIP Inflammation kills

performance. Stay away from processed grains.

ACTIVE RECOVERYMobility work

STRENGTH Set a clock for 12 minutes. At the top of each minute perform 8 HEAVY Double Kettlebell Front Squats and

8 Side Lunges.

ENDURANCE 3 Rounds for quality and not

timed: 15X Front rack Sandbag Step ups,

10m Burpee Broad Jump, 100m Buddy Carry (alternate

with partner at the 50m mark).

CONDITIONINGComplete as many rounds of

the following circuit in 15 minutes:10x Pull Ups

20x Push Ups30x Air Squats


Run as far as possible within that time. Record distance.

-Note pacing and distance. Compare to last test.


WARM UP 500m Row, 3 rounds:

12x Push Ups, 12x DB Push Press, 8x Ring Row.

STRENGTHEvery Minute for 10

minutes complete, 8X1 arm Push Press (each Arm), 8X 1

arm 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 Sit, 1:00 Bar Hang

1 month to go

WARM UP 3 rounds: 250m Row, 10x Kettlebell Swing,

10x Burpees.

STRENGTH Sumo Deadlift 5X 12

Dumbbell Plank Rows 3X20

ENDURANCE 3 rounds, not timed: 800m Sandbag Run run, 16x 1 leg Dumbbell Deadlift (8/side),

25x V Up.

CONDITIONING 15 min. AMRAP:50x Jump Ropes

200m Run15x Burpees500m row

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1 month to go


WARM UP800m row, 20-15-10 reps:

Inch Worm, Jumping Air Squats, Jumping Lunges.


Sandbag Lunges 4X 50’

ENDURANCE 3 Rounds for quality not time: 20m Crab Walk, 20x Jumping

Air Squats, 20x Explosive Sit Ups to 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

REST UP24 hours of Hell await.

WARM UP Ultimate Tough Mudder

Warm Up

CONDITIONINGUltimate World’s Toughest

Mudder WorkoutPerform as much Work

Continuously for 30 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


WARM UP 3 Rounds: 250m row,

25m Bear Crawl, 25m 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

STRENGTH Single Leg KB Deadlift 3X 10

(each Leg, focus on form)Sumo Deadlift 3X10

ENDURANCE 3 Rounds for quality not

time: 25m Crab Walk, 20x Glute Bridges,

10x Burpees Box Jump.

CONDITIONINGSet a clock for 18 minutes. At the top of each minute,

work to complete the following work:

8x Kettlebell Swing (35/25)10x Sit Ups

Once work is completed, rest remaining time. Intensity is what we

are looking for!



-Note pacing and distance. -Focus on proper

running form.


IT’S TIME TO STEP THE F*CK UP.

THE COURSE IS WAITING FOR YOU.

NUTRITION TIP Keep your nutrition on point for race day. Don’t make last minute changes, you already

know what works and what doesn’t.

NUTRITION TIP Simplicity is healthier. Cook a meal with your

training partner an only use 7 ingredients.

ACTIVE RECOVERYGo for a hike and recharge.

WARM UP with Partner

1 mile Run Together, then 3 rounds of 5 Pull Ups,

10 Push Ups, 15 Air Squats


Alternate with your partner each round for 50 minutes,

1 Rope Climb10 Plank Rows10 Db Squats

50m Farmer Carry

STRENGTHDouble KB Push Press 5X5,

then, 3X3 *Heavy

CONDITIONING For 22 minutes, alternate

between these two couplets:

Even Minutes: 5x Pull Ups + 10x Push Ups.

Odd Minutes: 10x Sit Ups, 20x Jump Rope

your journey to world’s toughest mudder starts here. · 2017-01-10 · your journey to world’s...

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