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Advanced Obstacle Race Training

8 Mar 2011

Running ten miles up a steep mountain. Climbing a 12-foot wall. Sloshing through sludge, crawling through a narrow tunnel, running through a field of live wires, swinging through buttery monkey bars. These are only a few of the challenges that make up the Tough Mudder.

How do you prepare for “probably the toughest event on the planet?”

If you’ve been getting ready for the Mudder, you may have tried the Tough Mudder training routine right from their website. The original exercises included in the Tough Mudder training program are intended to simulate the challenges of the course.

For a similar Tough Mudder training workout that incorporates strength & endurance exercises with bouts of running & jogging, try this sequence next time you’re in the gym. Limit your rest in between exercises and aim to complete the circuit twice.

Try to do this workout twice a week. Be sure to get a few days of running in as well: being Mudder-ready requires both endurance and strength.


Tough Mudder Training Equipment

To do this Tough Mudder obstacle race workout, you will need the following:

  • Treadmill
  • Dumbbells
  • Bench/chair
  • Pull-up bars or tubing or cables
  • Heart rate monitor (you don’t want to burn out before the actual event)

Before attempting, you should be able to run three miles at your own pace.


Tough Mudder Training Routine

1. Run 3/4 mile (during the first set only)

2. Run at 4% incline for 3 minute intervals

*Alternate between 30s at full speed and 30s at half-speed for 3 minutes.

3. Push-Ups

4. Rebound Lunges

Complete a forward lunge with your right leg, and then step back into a reverse lunge. Continue for 45 seconds. Switch legs.

5. Burpees

6. Run 1/4 mile uphill at 4% at 75-80% full speed

7. Speed Squats (as many as you can do in 45 seconds)

8. Dips with feet on box or stability ball

9. Squat Jumps

10. Push-Ups with One Leg off the Floor (switch legs during second set)

11. Run speed intervals for 3 minutes (no incline)

*Alternate between 30s at full speed and 30s at half speed for 3 minutes.

12. Pull-Ups or High Rows

13. Lunges with single dumbbell on one shoulder (switch sides for second set)

Use combined weight of the dumbbell pair you would normally use. I.e. if you normally use a 15-lb pair of dumbbells for hang carry lunges, use a 30-lb dumbbell.

14. Planks with alternating arm and leg extensions

Start in a bent elbow plank. As you straighten out and lift one arm so that your arm is at the height of your ear, extend the opposite leg. I.e. if you are lifting your right arm, extend the left leg. Alternate sides and repeat for 45 seconds.

15. Bent Over Rows

For the second set, repeat steps 2-15.

For a PDF of this circuit with additional descriptions and pictures, click here to complete a request form. You will also receive two other obstacle race training workouts and regular blog updates.

Click here for an another advanced obstacle race training plan you can do at home.

Related Posts:
Online Training Guide: Obstacle Races
Obstacle Race Training: Beyond Square One
Obstacle Race Training: Square One


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