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 in taking things up a notch or 10, we ve put together a Tough Training Guide designed to help you survive some of the toughest races on the planet. 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. 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. 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. HIGH-INTENSITY INTERVAL TRAINING: Combining explosive exercise with short periods of rest is exactly what the course is about. The workouts are HARD, scale down as needed to basic movements or lower weights. You know your fitness level better than anyone else. HOW TO USE THIS GUIDE: Can t run 5 miles? Download the Challenge Series Guide. Training for Tougher Mudder? Cap your running mileage at 12. Training for 25+ miles at Toughest and World s Toughest Mudder? Complete the full 3 month plan. OTHER WAYS TO TRAIN: Join live Wednesday workouts on Facebook from Tough Mudder Bootcamp hosted by top trainers. Workout in under 10 minutes anywhere, anytime with one of the quick HIIT circuits on our YouTube training playlist. 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.

3 MONTHS TO GO *CAN T RUN 3-5 MILES YET? TRY THE TOUGH MUDDER CHALLENGE SERIES WORKOUT GUIDE. LISTEN UP, MUDDER Congrats on stepping the f*ck up. You re the best of the best. Now start training like it. Scale the movements down or lower weights if workouts are too hard. 1 NUTRITION 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 500m Row 15x Burpees 300m row 100m Row 5x Burpees Dumbbell Deadlift 5X12 *As heavy as possible -Superset with :10 Ring or Bench L-Sit Hold 25-20-15 Front Squats Sit Ups *250m Row after each set Run 5 miles REST Kick up your feet and watch old WTM documentariesget pumped. Set your timer for 45 minutes, Run as far as possible within that time. Record distance. - Note your pacing. running form RECOVERY Active Stretching. 30 minutes. 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 TIP Have a grocery store adventure. Buy a vegetable you have never eaten before. 3 Rounds: 250m Row, 10x Sit Ups, 10x V Up, 10x Jumping Air Squat 2 Kettlebell Goblet Squat 5 5 *HEAVY! CORE 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 Run 5 miles 800m run, 20-15-10 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 20X Single Arm KB Swing 10X Jump Lunges 30 minutes 3 Rounds: 250m Row 20x 1 leg Hip Bridge (10/side) 10X Burpee Over Bar 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 REST Mental Health Day Run 5 miles Meal prep is simple. Plan your next three breakfasts in advance.

3 MONTHS TO GO 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. 30 minutes 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 6 miles Grab your workout partner 400m run 15 Alternating Jump Squats 12 Alternating Rope Lowers PARTNER 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 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 20x Kettlebell Swings (35/25) Run 7 miles Thank your training partner for always being there. Invite them over for dinner and make something fun. 3 Rounds: 200m run, 15x Push up, 15x Sit Up 4 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 30 minutes. Run 7 miles Ultimate Tough Mudder Warm Up Ultimate Worlds Toughest Mudder Workout Perform as much work continuously for 30 minutes; 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 30 minutes 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 500m Row, 20-15-10 reps: Wall Ball Russian Kettle Bell Swing Dumbbell Deadlift 5 12 -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 18-15-12-9 reps of the following couplet: Wall Ball shots Burpees Run 8 miles Protein is the best nutrient for recovery. Make sure you are eating 1g per 1lb of bodyweight.

2 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. *If you re training for Tougher Mudder, cap your miles at 10 and continue sprint, cardio and strength training. 1 3 Rounds: 300m Row 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 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 Run 5 miles 800m Run, 3 Rounds: 25m Bear Crawl 25m Crab Walk Decline Push Up 5 10 Wall Climb 5X2 Handstand Hold 5X :30 25-20-15-10: Sandbag Thruster Burpees Hydrate and fuel within 30 minutes 2X 400m Jog 400m Run 200m Sprint 8X Burpee Over Slam Ball PARTNER 4 Rounds for time: 100x Push Ups 5x Rope Climb 100x Slam Ball 2 mile Run (1 mile each partner, together) Run 9 miles TOUGH TIP 8 hours of sleep per night resets your hormones and reduces stress. Pre-3 Rounds: 250m row or run 10x Sandbag Goodmorning 10x Sandbag To Shoulder 2 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 Set a timer for 45 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance compared to previous attempt. 30 minutes 500m Row, 15-10-5: 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 Run 6 miles 2 Rounds: 400m run 15x Jumping Air Squats 10x V Ups 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 Long run 10 miles TOUGH TIP Hydrate for tomorrow, today! Drink 8, 12oz glasses of water.

2 MONTHS TO GO PARTNER 400m Run together 3 rounds alternating reps back and forth: 10x Slam Ball 15x Wall Ball 10x Kettlebell Swings 3 PARTNER 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. 30 minutes. Run 400m Forward, Run 400m Backward, 20-15-10: 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 1K Row, 3 rounds: 5x Pull 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 Single Arm KB Swings 10X Hanging Knee Raises Set a timer for 60 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance. Run 12 miles Good Fats include olive and coconut oil. Cook with coconut oil, drizzle olive oil on salads. 4 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 10 miles 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) 3 Rounds for quality not time, not for time: 15X Air Squats w/ Bottom Pause 200m Farmer Carry 12X Toes to Bar 4 Rounds for time: 30x Jump Rope 10x Kettlebell Swings 400m Run PARTNER 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 400m run, 21-15-9 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 Long run 15 miles Don t fear carbs. You need them to fuel intense training.

1 MONTH TO GO 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. Logging longer runs now means you ll be closer to getting 25+ miles at Toughest or World s Toughest Mudder. 1 3 rounds: 250m Row 10x Kettlebell Swing 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 Ups 15 min. AMRAP: 50x Jump Ropes 200m Run 15x Burpees 500m row Set a timer for 60 minutes. Run as far as possible within that time. Record distance. -Note pacing and distance. Compare to last test. ACTIVE RECOVERY Mobility work 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 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 Long run 18 miles Inflammation kills performance. Stay away from processed grains and sugar. 2 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 Run 13 miles 800m Run, 3 rounds: 10x Wall Ball Push Press (wall ball without the squat) 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 ACTIVE RECOVERY Mobility work 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. Set a timer for 60 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance. Compare to last test. Try a Natural energy boost. Drink Kombucha Tea. Your gut will enjoy the probiotics.

1 MONTH TO GO 3 Double KB Push Press 5X5, then, 3X3 *Heavy For 22 minutes, alternate between these two couplets: Even Minutes: 5x Pull Ups + Odd Minutes: 10x Sit Ups 20x Jump Rope 800m row, 20-15-10 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 10 miles with Partner 1 mile Run Together, then 3 rounds of 5 Pull Ups 10 Push Ups 15 Air Squats PARTNER Alternate with your partner each round for 50 minutes, 1 Rope Climb 10 Plank Rows 10 Db Squats 50m Farmer Carry No partner? Build in rest times between sets. 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 Check your gear list and pack your race day bag. Simplicity is healthier. Cook a meal with your training partner and only use 7 ingredients. Single Leg KB Deadlift 3X 10 (each Leg, focus on form) Sumo Deadlift 3X10 4 3 Rounds for quality not time: 25m Crab Walk 20x Glute Bridges 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! Run 8 miles Set a timer for 80 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance. Ultimate World s Toughest Mudder Workout Perform as much Work Continuously for 30 minutes: 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 30 minutes REST Recharge before race day. Keep your nutrition on point for race day. Don t make last minute changes, you already know what works and what doesn t. IT S TIME TO STEP THE F*CK UP. THE COURSE IS WAITING FOR YOU.