Your Journey to World s Toughest Mudder Starts Here.

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Andra Carroll
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2 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. 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 benefits of High-Intensity Training here. Training can be repetitive. All those miles logged, all that time at the gymmaybe 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 finish line is still months away. It s time to Step The F*ck Up. GET TOUGH, STAY TOUGH: Pain doesn t last forever. But glory does. Fearlessness is your friend. So are those nerves. Own them. Then the course., 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. 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. Gear up with and take your training to the course.

3 Listen Up, Mudder Congrats on taking another step toward kicking some serious butt at Toughest Mudder in You re the best of the best. Now start training like it. 3 months to go WEEK 2 WEEK 1 3 Rounds: 800m run, 20x Slam Ball, 20x Wall Ball. SKILL 15 minutes or Quality: 10X Weighted Box Jump with Medicine Ball 15 Chin Over Bar Hold 20X Diamond Push Ups 3 Rounds: 250m Row, 10x Sit Ups, 10x V Up, 10x Jumping Air Squat. Kettlebell Goblet Squat 5 5 *HEAVY! MIDLINE 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). : 8 minutes as many rounds of the circuit as possible: 15x Kettle Bell Swing 30x Jump Rope 20m Sprint to cone/ 20m Side Shuffle Back -immediately followed by: 50x Sit Ups 500m Row, 15x Burpees, 300m row, 10x Burpees, 100m Row, 5x Burpees Dumbbell Deadlift 5X12 *As Heavy as possible -Superset with :10 Ring or Bench L-Sit Hold Front Squats Sit Ups *250m Row after each set. Run 5 miles Run 5 miles 800m run, reps: Inverted Push Up, 4 count Mt. Climbers, DB Russian Twist. 800m Run rest 1:00 400m Run rest 1:30 200m Sprint rest 2:00 Repeat for 4 Rounds 2 Rounds of the following circuit: 20X Single Arm KB Swings 10x Burpees 20X Single Arm KB Swing 10X Jump Lunges 800m run, 3 rounds: :30 Handstand Hold, 12x Push Ups. 5 rounds of: -2 minutes work duration- 1 minute rest: 8x Dumbbell Strict Press (two kettle bells are more challenging) 10X Dumbbell Thrusters 6x Toe 2 Bar 2 mile run at an easy pace, 50x 4x Flutter Kicks, 50x Leg Leavers 3 Rounds: 250m Row, 20x 1 leg Hip Bridge (10/side), 10X Burpee Over Rower Dumbbell Deadlift 5X5 *Heavy Sumo Deadlift 3x5 *Heavy STAMINA 1 Round not for time: 800m Sandbag Carry, 15x Dumbbell Plank Rows (each arm). Preform as many rounds of the following circuit in 20 minutes: 15x Pull Ups 20x DB Push Press (not to heavy) 200m Sprint Set your timer for 45 minutes, Run as far as possible within that time. Record distance. - Note your pacing. running form RECOVERY Active Stretching.. BASELINE Pre-SOP and box breathing, ROM drills then, reps: Squat Tuck Jumps, Plyo Push Up, V-up. (grab a workout partner and tackle this challenge) 2 mile run 100x Pull Ups 100x Box Jump 100x Push Ups 100x Weighted Squats 100x Burpees 2 mile run REST Kick up your feet and watch old WTM documentariesget pumped. Run 7 miles Have a grocery store adventure. Buy a vegetable you have never eaten before. Meal prep is simple. Plan your next three breakfasts in advance.

4 3 months to go WEEK 4 WEEK 3 Set a timer for 45 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance compared to previous attempt. 3 Rounds: 200m run, 15x Push up, 15x Sit Up. 800m Run Rest 1:00 400m Run Rest 1:30 200m Sprint Rest 2:00 Repeat for 4 rounds 4 Rounds for time: 12x Toe 2 Bar 15x Dumbbell Push Press 100m Sprint 1 min. Rest. Hydrate and fuel within. 500m Row, 3 rounds: 10x Kettle Bell Swing, 20m Inch Worm with push up, 10x Ring row. Dumbbell Strict Press 5X5 (heavier than last attempt) 7 minutes of the following couplet: 8x Dumbbell Deadlift 8x Box Jumps Then, 3 min rest- 4 min. AMRAP: 20x Jump Ropes 10x Hanging Knee Raises MIDLINE 8 Rounds of 12x DB Russian Twist :15 Superman Hold Run 5 miles Run 5 miles Ultimate Tough Mudder Warm Up Ultimate Worlds Toughest Mudder Workout Perform as much work continuously for ; 50 Squat Jumps 50 Dumbbell Sit Ups 40 Dumbbell Push Press 40 Burpees 30 Pull Ups 30 Clapping Push Ups 20 V Ups 20 Planked Dumbbell Rows 10 Bench Dips 10 Weighted Dumbbell Lunges Hydrate and fuel within Grab your workout partner 400m run 15 Alternating Jump Squats 12 Alternating Rope Lowers 50 Sumo Deadlifts High Pulls 50 Goblet Squats 3 mile run 20x Rope Climbs 3 Mile run 50 Goblet Squats 50 Sumo Deadlifts HighPulls *Partners split reps however needed using 1 Rope- Partners will run together 3 Rounds: 300m Row, 10x Push Up 3X Wall Climb Dumbbell Strict Press 5 5 (heavier than the last test) 3 Rounds for time: 20x Box Jumps 20x Kettlebell Swings 500m row MIDLINE Accumulate 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. 4 Rounds for time: 50m Bear Crawls 10x Push Ups 20x Kettlebell Swings (35/25) 500m Row, reps: Wall Ball, Russian Kettle Bell Swing. Dumbbell Deadlift Finish each set with a 100m Farmer Carry 1 Round not for time: 400m Hero Carry(grab your workout partner), 30x Slam Ball, 400m Farmer Carry reps of the following couplet: Wall Ball shots Burpees Run 8 miles Run 9 miles Thank your training partner for always being there. Invite them over for dinner and make something fun. Protein is the best nutrient for recovery. Make sure you are eating 1g per 1lb of bodyweight.

5 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. 2 months to go WEEK 2 WEEK 1 3 Rounds: 300m Row, 10x Push Ups 3X Wall Climb Dumbbell Strict Press 5 5 (heavier than the last test) 3 Rounds for time: 20x Box Jumps 20x Kettlebell Swings 500m Row Pre-3 Rounds: 250m row, 10x Sandbag Goodmorning, 10x Sandbag To Shoulder Dumbbell Deadlift 5 5 (heavier than last test) Weighted Pull Up 5X5 POWER 4 Rounds, not for time: 10x Tuck Jumps, 15x Slamball overhead toss (as high as possible), 15x Bench Dips 5 Sets of work, 1 min rest between sets: 3 minute work period: 3x Box Jumps 6x Push Ups 9x Air Squats 800m run, 3 rounds: 15x Air Squat, 10x 4 count Mt. Climbers Double Kettlebell Front Squats 5X 10 (focus on quality not speed) 4 Rounds not for time: 50m Bear Crawl, 2x Rope Climb, 10x Broad Jump, 1 Mile Run 7 min. AMRAP: 15x Kettlebell Thruster 15x Pull Ups Set a timer for 45 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance compared to previous attempt.. Run 6 miles 500m Row, : DB Push Press, Push Ups, Broad Jump. Dumbbell Strict Press: 5 5 (heavier than last attempt) Work continuously for 18 minutes on the following triplet: 21x KB Swing 12x Pull Ups 200m Sprint 800m Run, 3 Rounds: 25m Bear crawl, 25m Crab Walk. Inverted Push Up 5 10 Wall Climb 5X2 Handstand Hold 5X : : Sandbag Thruster Burpees Hydrate and fuel within Run 9 miles 2X 400m Jog, 400m Run, 200m Sprint, 8X Burpee Over Slam Ball 4 Rounds for time: 100x Push Ups 5x Legless Rope Climb 100x Slam Ball 2 mile Run (1 mile each partner, together 2 Rounds: 400m run, 15x Jumping Air Squats, 10x V- up. 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 100m 20x Overhead KB Lunges 5 rounds as fast as possible: 15x Wall Ball 30x Jump Rope 8x V Ups Run 10 miles Long run 13 miles TOUGH TIP 8 hours of sleep per night resets your hormones and reduces stress. TOUGH TIP Hydrate for tomorrow, today! Drink 8, 12oz glasses of water.

6 2 months to go WEEK 4 WEEK 3 400m Run together 3 rounds alternating reps back and forth: 10x Slam Ball 15x Wall Ball 10x Kettlebell Swings WORKOUT/ 100x Pull Ups 200x Push Ups 300x Air Squats Partners will run the miles together but break up the reps equally on all the bodyweight movements.. 3 rounds: 200m Row, 30 second Handstand against wall. Dumbbell Push Press; In 7 attempts, work up to your heaviest 5 rep max. Work Continuously for 18 minutes and complete as many reps as possible; 15 Pull Ups 30x Wall Ball 200m Sprint Run 400m Forward, Run 400m Backward, : Kettlebell Toe Touches, Kettlebell Swings, Kettlebell Step Up,. / AGILITY 60 X Alternating Toe Touches on Object 30X Lateral Box Jumps 5X :30 Line Drills (moving laterally, side shuffle from cone to cone spaced 15m apart) 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 *light 4X Burpee over Kettlebell Immediately after, Jog 2 miles. Run 10 miles Run 10 miles 800m run, : 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) 3 Rounds for quality not time, not for time: 15X Air Squats w/ Bottom Pause <:02, 200m Farmer Carry, 12X Toes to Bar 4 Rounds for time: 30x Jump Rope 10x Kettlebell Swings 400m Run 1K Row, 3 rounds: 5x Pull Ups, 10x Push Ups, 15x Air Squats. Deadlift: 6X10 (descend to the ground on each rep slowly, >:03) 3 Rounds for quality not time: Pull Sandbag Backwards 100m, 20x Broad Jumps, 15x Ring Row (as parallel to ground as possible) 5 Rounds of the following circuit as fast as possible: 10x Burpees 10x Single Arm KB Swings 10X Hanging Knee Raises 3 rounds: row 200m, 10x Burpee Pull Ups With your workout partner, alternate rounds of the circuit for 60 minutes: 50m Sprint 3X Pull Ups 6X Push Ups 9X Air Squat Set a timer for 60 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance. 400m run, reps: 4 count mt. Climbers, Push Ups, 4 count Flutter Kicks Inverted Push Up 5X 12 Clapping Push Up 5X 8 Handstand Hold 5X :20 12 min. AMRAP: 15x DB Thruster 15x Box Jumps 15x Sit Ups Run 2 miles. Rest 3:00. Repeat Run 12 miles Long run 15 miles Good Fats include olive and coconut oil. Cook with coconut oil, drizzle olive oil on salads. Watching Carbs? Try enjoying them at night instead of in the morning.

7 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. 1 month to go WEEK 2 WEEK 1 3 rounds: 250m Row, 10x Kettlebell Swing, 10x Burpees. Sumo Deadlift 5X 12 Dumbbell Plank Rows 3X20 3 rounds, not timed: 800m Sandbag Run run, 16x 1 leg Dumbbell Deadlift (8/side), 25x V Up. 15 min. AMRAP: 50x Jump Ropes 200m Run 15x Burpees 500m row Perform 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: 3 Mile Run 100x 4count Flutter Kicks 2 mile run 150x Burpees 200x Air Squats Set a timer for 60 minutes. Run as far as possible within that time. Record distance. -Note pacing and distance. Compare to last test. Run 13 miles ACTIVE RECOVERY Mobility work 800m Run, 3 rounds: 10x Burpees, 10x Wall Ball Push Press (wall ball without the squat), 10x Push Ups. 3X8 Inverted Push Ups 3X8 Dumbbell Strict Press 7 minutes of the circuit: 7x Dumbbell Thruster 10x Box Jump 2 min. rest 7 Minutes of the circuit: 10x Single Arm KB Swings 20x Wall Ball 500m Row, 3 rounds: 12x Push Ups, 12x DB Push Press, 8x Ring Row. Every Minute for 10 minutes complete, 8X1 arm Push Press (each Arm), 8X 1 arm Dumbbell Bent Over Row *As heavy as possible 6 Rounds for time: 10x Toes 2 Bar 15x Wall Ball 20x Kettlebell Swings 1 min. Rest THE DURABILITY 2 Sets: 1:00 Plank Hold, 1:00 Wall Sit, 1:00 Bar Hang ACTIVE RECOVERY Yoga class Set a clock for 12 minutes. At the top of each minute perform 8 HEAVY Double Kettlebell Front Squats and 8 Side Lunges. 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). Complete as many rounds of the following circuit in 15 minutes: 10x Pull Ups 20x Push Ups 30x Air Squats 3 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. Perform each exercise for 1 minute, no rest in transition. Tuck Jumps Push Ups Bear Crawl Reverse Lunges Plank Rows Rest 1:00 after Plank Rows, repeat for 3 total cycles. Goal is to remain consistent in total reps across all cycles. Long run 18 miles Set a timer for 60 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance. Compare to last test. Inflammation kills performance. Stay away from processed grains. Try a Natural energy boost. Drink Kombucha Tea. Your Gut will enjoy the probiotics.

8 1 month to go WEEK 4 WEEK 3 Double KB Push Press 5X5, then, 3X3 *Heavy For 22 minutes, alternate between these two couplets: Even Minutes: 5x Pull Ups + 10x Push Ups. Odd Minutes: 10x Sit Ups, 20x Jump Rope Single Leg KB Deadlift 3X 10 (each Leg, focus on form) Sumo Deadlift 3X10 3 Rounds for quality not time: 25m Crab Walk, 20x Glute Bridges, 10x Burpees Box Jump. Set 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! 800m row, reps: Inch Worm, Jumping Air Squats, Jumping Lunges. Sandbag Lunges 4X 50 3 Rounds for quality not time: 20m Crab Walk, 20x Jumping Air Squats, 20x Explosive Sit Ups to standing position 15 minutes to complete as many rounds as possible: 8X Sumo Deadlift High Pulls 8X KB Reverse Lunges 8X Toes 2 Bar 8X Mountain Climbers Run 8 miles Run 10 miles Set a timer for 80 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance. 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 Climb 10 Plank Rows 10 Db Squats 50m Farmer Carry Ultimate Tough Mudder Warm Up Ultimate World s Toughest Mudder Workout Perform as much Work Continuously for : 50 Squat Jumps 50 Dumbbell Sit Ups 40 Dumbbell Push Press 40 Burpees 30 Pull Ups 30 Clapping Push Ups 20 V Ups 20 Planked Dumbbell Rows 10 Bench Dips 10 Weighted Dumbbell Lunges 3 Rounds: 250m row, 25m Bear Crawl, 25m Crab Walk Inverted Push Up X30 Single Arm Dumbbell Press X30 (each, HEAVY) Bench (or ring) Dips X30 Complete the following circuit 6 times: 10x Dumbbell Push Press 10x Alternating Knee To Elbow 10x Toes 2 Bar repeats. Run 1 mile, rest 1:1, repeat for 3 total miles. Look for consistency and pacing REST UP 24 hours of Hell await. ACTIVE RECOVERY Go for a hike and recharge. Keep your nutrition on point for race day. Don t make last minute changes, you already know what works and what doesn t. Simplicity is healthier. Cook a meal with your training partner an only use 7 ingredients. IT S TIME TO STEP THE F*CK UP. THE COURSE IS WAITING FOR YOU.

protein 101: the power of protein Let s face it, protein can be a little intimidating and scary sometimes. Do you really know how, when and why you should use it? For many, the answer to this is no.

9 protein 101: the power of protein Let s face it, protein can be a little intimidating and scary sometimes. Do you really know how, when and why you should use it? For many, the answer to this is no. Luckily, Tough Mudder have teamed up with For Goodness Shakes, the UK s no 1 RTD Protein brand, to give you some top tips you can use when training for your Tough Mudder event. To kick things off, what even is Protein? Protein is a nutrient that is found in food and serves as an essential part of the diet. In more detail, proteins are a long chain of amino acids that are vital to cell function and are the building blocks of muscles in the human body. Nutrition is a vital part of the training process, in order to stay fit and healthy and make performance gains. Training breaks you down, it s when you recover that you come back fitter and stronger. So you need to ensure that you re getting enough protein, carbs and micro-nutrients on board so that you re ready to go again the next day. Bring On Tomorrow. For Goodness Shakes are proud to be in partnership with Tough Mudder in 2017 and offer a fantastic range of protein-based products that will help athletes prepare for, participate in and recover from the arduous rigours of training for the best obstacle courses in the world. The range is designed to deliver the right amount of protein for different aims and goals. For the full selection head over to their app at

prepare to race TRAINING GUIDE

prepare to race TRAINING GUIDE 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