Every Tough Mudder obstacle is different, requiring a unique set of skills to overcome. To prepare for the unknown, it’s important to train for muscular and aerobic endurance, mobility, balance, strength, power and grip strength and mental strength. Many of these attributes overlap during Tough Mudder obstacles, for example, Everest 2.0 requires speed, power, and grip strength to get over the curved wall while Reach Around will test your fear of heights, balance, and grip strength to climb up and over a tall structure.
These five workouts require no weights, can be done virtually anywhere, and will improve every aspect of fitness in preparation for the demands of any Tough Mudder event, regardless of distance. Do at least two of these workouts every week for 4-5 weeks prior to your Tough Mudder to prepare yourself for mud and eventual glory.
WORKOUT 1
Stair Workout
DIRECTIONS
Jog 1-3 miles prior to reaching a staircase, preferably one with a few flights. At the staircase, you’ll complete 5-10 stair climbs, alternating between a standard “one foot per step” and “skip a step” climbing pattern. Climbing up and back down counts as 1 flight. After each completed climb, perform the prescribed exercise. Finish off the workout by walking another 1-3 miles.
Stair Climb Flight 1
10 Pushups
Stair Climb Flight 2
10 Spiderman Pushups
Stair Climb Flight 3
10 Triceps Dips
Stair Climb Flight 4
10 Mountain Climbers (each leg)
Stair Climb Flight 5
10 Wide Mountain Climbers
WORKOUT 2
Lunging and Running Track Workout
DIRECTIONS: This workout is comprised of five 400-meter runs. They don’t have to bee all out sprints, but try to obtain a heart rate that is at least 70% of your maximum heart rate. After each 400 meter run, do the given bodyweight exercise. When you’re done with all five sets, bodyweight lunge the entire track: half forward and half using a reverse (backward) lunge.
THE WORKOUT
PART 1
Run 400 meters
Do 10 burpees
Run 400 meters
Do 10 Tuck Jumps
Run 400 meters
Do 10 8-Count Bodybuilders
Run 400 meters
Do 20 Mountain Climbers (10 each leg)
PART 2
Forward Bodyweight Lunge for 200 meters
Reverse Bodyweight Lunge for 200 meters
WORKOUT 3
Park Workout
Pushups
Sets: 4
Reps: 15
Pullups
Sets: 3
Reps: 5-10
Tip: You can do these on a sturdy overhead bar, including the monkey bars. If you can’t do pullups, hang from the bar for as long as possible, even if only for five seconds, for each set.
Dips
Reps: 10
Tip: you can do this these off of the floor or off the edge of a park bench.
Jump Rope
Duration: 2 minutes
Tip: If you mess up, quickly restart and keep jumping for the whole two minutes.
WORKOUT 4
Long Distance Trail/Road Run
Beginner: Jog at 50-70% of your maximum heart rate for 3-5 miles.
Intermediate: Jog at 50-70% of your maximum heart rate for 5-7 miles.
Advanced: Jog at 50-70% of your maximum heart rate for 8-10 miles.