your tough mudder 5k journey starts here. tr… · your tough mudder 5k journey starts here. run 1...
TRANSCRIPT
But don’t worry – there’s no need to train if you prefer not to, and you don’t need to run marathons or have a six pack (or any pack, really) to crush the course. All you need is a positive outlook, mental grit, and the willingness to prove to yourself that you can do incredible things.
In that spirit and to help you finish strong, we’ve put together a 1-month training guide peppered with plenty of fun that’ll have you as ready as can be when you step to the start line.
So grab some friends, train tough, have fun, and get ready to taste tough at Tough Mudder 5K...and blaze through it with flying colors.
YOUR TOUGH MUDDER 5K JOURNEY STARTS HERE.
RUN 1 MILE 15 seconds sprint/
45 seconds walk/jog
4 ROUNDS5 Squats
5 Jumping Jacks
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
4 ROUNDS10 Plie Squats
10 Step-Ups or Box Jumps10 Burpees
10 Bicycle Crunches
RESTROLL IT OUT
Try Foam Rolling to help your body recover from the week and recoup for
what’s ahead.
3 ROUNDS10 Burpees
20 Alternating Lunges30 seconds Plank
20 Squats10 Burpees
REST RECONNECT BY
DISCONNECTINGPick up the phone and call
that friend or family member you’ve been meaning to
reach out to, for some one-on-one time.
RUN 2 MILES 2 minute run/ 4 minute walk
4 ROUNDS15 Kettlebell Swings
30 seconds Jump Rope 15 Squats
30 seconds Jump Rope
RESTR&R: REST & RECRUIT
Grab a friend and check out a yoga class to stretch out
this week’s grind.
3 ROUNDS START EACH
ROUND WITH 60 SECONDS PLANK10 Alternating Lunges
10 Shoulder Press10 Push Ups
10 Squats
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
10 MINUTE CIRCUIT 4 Pike Push Ups
5 Mountain Climbers (each side)
6 Tricep Push Ups5 Assisted Pull-Ups
REST ACTIVE RECOVERYClear your head and get pumped about
what’s to come. Grab a bike or just your shoes and get outside.
12 MINUTE CIRCUITSwitching every minute:
One minute:5 Push Ups
5 Box JumpsOne minute:
30 seconds Jump Rope30 Mountain Climbers
(each side)
10 MINUTE CIRCUIT6 Squats
6 Push Ups6 Side Lunges (each side)
6 Sit UpsRest 30 seconds
Increase by 2 reps each round
RUN 1 MILE1 minute run/ 2 minute walk
4 ROUNDS10 Squat Jumps
10 Dumbbell Shoulder Press10 Kettlebell Swings
RUN 1 MILE1 minute run/ 3 minute walk
4 ROUNDS
15 Shoulder Press10 Push Ups5 Step ups
Rest 30 seconds
training guide
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
DAY 23 DAY 24 DAY 25DAY 22 DAY 26 DAY 27 DAY 28
RESTTUNE UP
Create a personalized gym playlist to pump you up
and absolutely destroy your workout tomorrow.
1 ROUND 30 seconds run
30 Air Squats30 Alternating Lunges
30 Step Ups30 Push Ups
30 Sit Ups
RESTMEAL PREP TIME
Your body is a machine, so fuel it well. Plan out and prep some healthy meals
for the week.
3 ROUNDS30 seconds sprint/ 30 seconds walk
30 seconds Mountain Climbers
30 seconds Burpees30 seconds Jumping Jacks
3 ROUNDS10 Burpees15 Sit Ups
20 Mountain Climbers30 seconds Plank
4 ROUNDS 2 MINUTES EACH ROUND,
1 MINUTE REST5 Burpees10 Sit Ups
1 minute rest between rounds
INTERVAL RUN 2 MILES 2 minute run/
3 minute walk/jog
5 ROUNDS10 Push Ups20 Crunches
15 Kettlebell Swings10 Box Jumps
2 ROUNDS50 Jumping Jacks
30 Mountain Climbers20 Crunches
30 Mountain Climbers50 Jumping Jacks
4 ROUNDS 20 SECONDS ON 10 SECONDS OFF
Jump SquatsPush Ups
RESTDO A LITTLE RECON
Make sure you have the proper gear for your
TM5K - sneaks, team tees, sunscreen...
RUN 2 MILES, 4 MINUTES RUN,
1 MINUTE WALK
4 ROUNDS5 Push Ups
5 Plie Squats5 Kettlebell Swings
30 Mountain Climbers
4 ROUNDS10 Leg Lifts
15 Kettlebell Swings20 Toe Taps on a box
30 seconds Jump Rope
RESTTREAT YOUR TASTEBUDS
Time to test that new smoothie recipe you’ve
been itching to try.
EVENT DAYYou made it!
It’s game day. Get ready to show that
course who’s boss.