Tough Mudder Training Plan

Monday Tuesday Wednesday Thursday
5 rounds, 60 seconds rest after each 5 rounds, 60 seconds rest:

round:
25 bodyweight squats 5 dumbbell thrusters
Week 1 25 bodyweight lunges Run 2 miles (3.22km) Rest 10 tuck jumps
15 jump squats 20 squats
Tabata mountain climbers: 8 rounds,

15 jump lunges 20 seconds on, 10 seconds rest
8-12 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:
20 kettlebell swings 10 tuck jumps
Week 2 10 squat thrusts Run 3 miles (4.83km) Rest 10 dumbbell thrusters
10 box jumps 10 ball slams
10 box jumps
5 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:
10 squat thrust to broad jumps 5 dumbbell thrusters
Run 3 miles (4.83km) with a 3kg

Week 3 50m bear crawl Rest 10 tuck jumps
weight in a rucksack
15 press-ups 15 lunges
20 V-sits 20 squats
Tabata burpees: 8 rounds, 20 seconds 10 tuck jumps

on, 10 seconds rest
Run 4 miles (6.44km). Every half a

Week 4 5 pull-ups Rest 10 dumbbell thrusters
mile (805m) do 15 burpees
10 press-ups 10 ball slams
15 jump squats 10 box jumps

10 press-ups 5 dumbbell thrusters
Run 5 miles (8.05km) run with a 4kg

Week 5 10 dumbbell thrusters Rest 10 tuck jumps
weight in a rucksack
10 burpees 15 lunges
Tabata mountain climbers: 8 rounds, 20 squats

20 seconds on, 10 seconds rest
20 kettlebell swings 10 tuck jumps
Run 6 miles (9.65km). Every mile

Week 6 10 squat thrusts Rest 10 dumbbell thrusters
(1.61km) do 15 press-ups
10 box jumps 10 ball slams
10 box jumps
5 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:
10 pull-ups 5 dumbbell thrusters
Week 7 20 press-ups Run 7 miles (11.27km) Rest 10 tuck jumps
30 squats 15 lunges
20 squats
8-12 rounds, 60 seconds rest:
Tabata burpees: 8 rounds, 20 seconds

on, 10 seconds rest
Week 8 (Race week) 5 pull-ups Run 4 miles (6.44km) Rest Rest
10 press-ups
15 jump squats
Exercise Guide
Youll be tackling all of the following exercises and more in Higginss training plan, so make sure you know how to do them.
Squat: From a standing position bend your knees to lower until your thighs are parallel to the ground, keeping your back as straight as possible. Then stand back up.
Jump squat: Do a regular squat then explode off the ground, straightening your body and throwing your hands above your head. Land softly with knees slightly bent, then go str
Lunge: Start in a standing position. Take a big step forward on one leg and lower your hips until both knees are bent at a 90 angle. Then push back up to the starting position.
Jump lunge: Perform a regular lunge but instead of standing back up to the starting position, push up powerfully so you leave the ground. Switch your legs around in mid-air so
Press-up: Get into position your hands and toes, with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows to lower your upper body close to the g
Burpee: From a standing position drop down so your hands are on the floor just in front of your feet. Then kick your legs back so youre in a press-up position, before jumping yo
Sit-up: Lie on the ground with your knees bent and feet on the floor. Brace your core and curl your upper body up towards your knees.
Then lower it again slowly.
V-sit: Lie on the floor with your upper body and legs raised slightly off the ground. Then bend your legs and bring your knees up while also raising your upper body. Your knees s
Dumbbell thruster: Hold a dumbbell in each hand and curl them up to your shoulders. This is your starting position. Lower into a squat then push back up to standing and simult
Tuck jump: From a standing position, drop into a shallow squat then explode off the ground. Jump as high as possible and bring your knees up to your chest. Land softly.
Mountain climber: Start in a press-up position. Bring one knee up towards your chest, keeping your core braced. Then lower it and bring the other knee up. Repeat at a fast pac
Kettlebell swing: Stand with your feet hip-width apart and your knees slightly bent. Grasp a kettlebell in both hands with palms facing towards you. Push it through your legs, th
Squat thrust: From a press-up position, jump your feet forward so they land with your knees below your pecs. Then jump back again.
Squat thrust to broad jump: Start in a standing position before dropping down into a press-up position and jumping your feet forward.
Then stand up again and explode into a long standing jump forward, landing on both feet at the same time.
Box jump: Stand in front of a 50cm-high box. Lower into a quarter squat, then jump up so you land on the box with both feet. Aim for as soft a landing as possible. Then jump ba
Medicine ball slam: Stand holding a medicine ball in both hands. Lift it over your head until your arms are straight, then slam it down to the ground as hard as you can.
Bear crawl: Crawl around on your hands and feet without letting any other part of the body touch the ground.
Pull-up: Grab a bar with your hands shoulder-width apart and palms facing away from you. Fully extend your arms, then pull up until your chin is above the bar. Then lower slow
Friday Saturday Sunday
10 rounds, 60 seconds rest:
10 press-ups
Run 2 miles (3.22km) 10 burpees Rest
10 sit-ups
10 rounds, 60 seconds rest:
10 squats
Run 3 miles (4.83km) 10 burpees Rest
10 sit-ups
Run up a hill carrying a 4-6kg weight

Run 3 miles (4.83km) with a 3kg in a rucksack. Run for 90 seconds, rest Rest
weight in a rucksack for 30 seconds. 8-12 rounds.
10 press-ups
Run 4 miles (6.44km). Every half a 10 dumbbell thrusters Rest

mile (805m) do 15 burpees
10 burpees
Tabata mountain climbers: 8 rounds,

20 seconds on, 10 seconds rest
Run up a hill, carrying a 4-6kg weight

Run 5 miles (8.05km) run with a 4kg in a rucksack. Run for 90 seconds, rest Rest
weight in a rucksack for 30 seconds. 8-12 rounds.
10 press-ups
Run 6 miles (9.65km). Every mile 10 dumbbell thrusters Rest

(1.61km) do 15 press-ups
10 burpees
Run up a hill, carrying a 4-6kg weight

Run 7 miles (11.27km) in a rucksack. Run for 90 seconds, rest Rest
for 30 seconds. 8-12 rounds.
Triumphantly race your first Tough Party/research when the next Tough
Rest
Mudder Mudder is
ou know how to do them.

1

Tough Mudder Training Plan

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Tough Mudder Training Plan

Uploaded by

Copyright:

Available Formats

Monday Tuesday Wednesday Thursday

5 rounds, 60 seconds rest after each 5 rounds, 60 seconds rest:

25 bodyweight squats 5 dumbbell thrusters

Week 1 25 bodyweight lunges Run 2 miles (3.22km) Rest 10 tuck jumps

15 jump squats 20 squats

Tabata mountain climbers: 8 rounds,

8-12 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:

20 kettlebell swings 10 tuck jumps

Week 2 10 squat thrusts Run 3 miles (4.83km) Rest 10 dumbbell thrusters

10 box jumps 10 ball slams

5 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:

10 squat thrust to broad jumps 5 dumbbell thrusters

Run 3 miles (4.83km) with a 3kg

8-12 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:

Tabata burpees: 8 rounds, 20 seconds 10 tuck jumps

Run 4 miles (6.44km). Every half a

10 press-ups 10 ball slams

15 jump squats 10 box jumps

5-8 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:

10 press-ups 5 dumbbell thrusters

Run 5 miles (8.05km) run with a 4kg

Tabata mountain climbers: 8 rounds, 20 squats

8-12 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:

20 kettlebell swings 10 tuck jumps

Run 6 miles (9.65km). Every mile

10 box jumps 10 ball slams

5 rounds, 60 seconds rest: 5 rounds, 60 seconds rest:

10 pull-ups 5 dumbbell thrusters

Week 7 20 press-ups Run 7 miles (11.27km) Rest 10 tuck jumps

8-12 rounds, 60 seconds rest:

Tabata burpees: 8 rounds, 20 seconds

Week 8 (Race week) 5 pull-ups Run 4 miles (6.44km) Rest Rest

10 rounds, 60 seconds rest:

Run 2 miles (3.22km) 10 burpees Rest

10 rounds, 60 seconds rest:

Run 3 miles (4.83km) 10 burpees Rest

Run up a hill carrying a 4-6kg weight

5-8 rounds, 60 seconds rest:

Run 4 miles (6.44km). Every half a 10 dumbbell thrusters Rest

Tabata mountain climbers: 8 rounds,

Run up a hill, carrying a 4-6kg weight

5-8 rounds, 60 seconds rest:

Run 6 miles (9.65km). Every mile 10 dumbbell thrusters Rest

Run up a hill, carrying a 4-6kg weight

ou know how to do them.

You might also like