Do you have your sights set on a mud run? Are you planning to put your fitness level to the test by attempting an obstacle endurance challenge like the Tough Mudder?
This workout will be more challenging than the original “beyond Square one” routine, but not as hard as an advanced obstacle racing circuit.
Try this routine once or twice a week outside of your running and active recovery sessions.
Training for your first tough mudder or other mud run? This workout will push you beyond the beginner & intermediate fitness levels!
Tough Mudder Workout Warm-Up
10 Single Leg Deadlifts (alternating legs)
30 second Plank Hold
Tough Mudder Workout Circuit
1. 4 minute jog at moderate pace
2. Strength circuit with Bodyweight (30 seconds each exercise)
a. Push Ups with rotations
b. Plank Runners
d. Lunge Jumps
e. Side Plank Hold
Repeat a-e once (so you complete twice total).
3. 4 minute run
4. Strength circuit with Dumbbells or Tubing (30 seconds each exercise)
a. Push Ups with Dumbbell Rows
b. Bent Over Rows
d. Squat Jumps
e. Crunches or Sit Ups
Repeat a-e once (so you complete twice total)
5. 4 minute run
6. Flexibility circuit
a. 10 Side Lunges with Torso Twists
b. 10 Hand-walks
c. 10 Forward Leg Swings
d. 10 Side Leg Swings
e. 10 Reverse Lunges
*Step back with one leg and drop your knees towards the floor so you feel stretch in quads/hip flexors of back leg.
7. 4 minute jog at easy pace
Tough Mudder Workout Cool Down
*Hold each for 20 seconds or Foam Roll
c. Glutes (pretzel stretch)
d. Chest (doorway stretch)
e. Back (child’s pose)
The entire workout should take you just under an hour, about 50-55 minutes, including your warm-up and cool-down stretches.
Only have 30 minutes? Cut the running time to 2 minutes each.
Remember to think of your training as building blocks. Square One Training is the cornerstone, over which you will place future blocks, all in efforts to conquer a super circuit that will simulate race day. Each training block will include, at least to some extent, each of the following components: endurance, strength, and even dynamic flexibility work.
If you find this workout helpful for your training, please share with friends!
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