TRAINING GUIDE - CHALLENGE YOURSELF - AWS
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CHALLENGE YOURSELF TRAINING GUIDE
YOUR JOURNEY TO THE HIGH-INTENSITY INTERVAL TRAINING:
RACE STARTS HERE. 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
We know you’re an elite Tough Mudder athlete. You’ve probably lower weights. You know your fitness level
got plenty of training tips already. But in case you’re interested in better than anyone else.
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 we’ll HOW TO USE THIS GUIDE:
be serving up in 2019.
• Can’t run 5 miles? Download the
Challenge Series Guide.
Training can be repetitive. All those miles logged, all that time at the
• Training for Tougher Mudder? Cap your
gym- maybe it’s time to give your workout the kick in the ass it so
running mileage at 12.
sorely needs. • Training for 25+ miles at Toughest and
World’s Toughest Mudder? Complete
You’ll want to know you did everything you possibly could to get the full 3 month plan.
yourself ready to run your personal best. So start training like you
mean it, Mudder, while the finish line is still months away. OTHER WAYS TO TRAIN:
It’s time to Step The F*ck Up.
• Workout in under 10 minutes anywhere,
anytime with one of the quick HIIT
GET TOUGH, STAY TOUGH: circuits on our YouTube training playlist.
• Check our Instagram for weekly
workout inspiration.
Pain doesn’t last forever. But glory does. • Find a Tough Mudder Bootcamp near
Fearlessness is your friend. you to train with fellow runners.
So are those nerves. Own them. Then the course.
DON’T FORGET:
Tougher, Toughest and World’s Toughest
Mudder (aka the Holy Grail) are some of
the most grueling endurance challenges
in OCR. Race day is when you’ll need your
best - training is how you get there strong
and ready to run like hell.
PREP FOR EVENT DAY WITH OUR PARTNERS:
ENERGY DRINK APPAREL BRACE/SUPPORT BANDAGES3 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.
WEEK
WARM UP
WARM UP
1
500m Row
800m run, 3 rounds:
15x Burpees
:30 Handstand Hold
300m row
RUNNING BASELINE 12x Push Ups
WARM UP 10x Burpees
Set your timer for
3 Rounds: 100m Row
45 minutes, CONDITIONING
800m run 5x Burpees
Run as far as possible within 5 rounds of:
20x Slam Ball
that time. Record distance. -2 minutes work
20x Wall Ball STRENGTH REST NUTRITION TIP
- Note your pacing. duration- 1 minute rest:
Dumbbell Deadlift 5X12 ENDURANCE Kick up your feet and watch Meal prep your lunches for
-Focus on proper 8x Dumbbell Strict Press
SKILL DEVELOPMENT *As heavy as possible Run 5 miles old WTM documentaries- the week, like this
running form (two kettle bells are
15 minutes or Quality: -Superset with :10 Ring or get pumped. Thai Turkey Chili.
more challenging)
10X Weighted Box Jump with Bench L-Sit Hold
RECOVERY 10X Dumbbell Thrusters
Medicine Ball
Active Stretching. 6x Toe 2 Bar
15 Chin Over Bar Hold CONDITIONING
Hydrate and fuel within
20X Diamond Push Ups 25-20-15
30 minutes. ENDURANCE
Front Squats
2 mile run at an easy pace
Sit Ups
50x 4x Flutter Kicks
*250m Row after
50x Leg Leavers
each set
WEEK
WARM UP WARM UP
3 Rounds: 250m Row, 10x Sit 3 Rounds: 250m Row
Ups, 10x V Up, 10x Jumping WARM UP 20x 1 leg Hip Bridge (10/side)
Air Squat
2
800m run, 20-15-10 reps: 10X Burpee Over Bar
Inverted Push Up, 4 count
STRENGTH Mt. Climbers, DB Russian Twist STRENGTH
Kettlebell Goblet Squat 5×5
Dumbbell Deadlift
*HEAVY!
ENDURANCE 5X5 *Heavy
CORE DEVELOPMENT 800m Run –rest 1:00 Sumo Deadlift 3x5 *Heavy
3 Rounds for Quality, 400m Run –rest 1:30
REST
not time: 10x Overhead 200m Sprint –rest 2:00 STAMINA
Check out a podcast to NUTRITION TIP
Lunges (5/side) ENDURANCE Repeat for 4 Rounds 1 Round not for time: ENDURANCE
learn more about OCR. Try new breakfast recipes
10x Box Step Up (with weight) Run 5 miles 800m Sandbag Carry Run 5 miles
100m Suitcase Carry (1 arm Our favorites: Obstacle Racing Media this week.
CONDITIONING 15x Dumbbell Plank Rows
Farmer Carry- Switch arms and World’s Toughest Podcast.
2 Rounds of the (each arm)
after 50m) following circuit:
20X Single Arm KB Swings CONDITIONING
CONDITIONING: 10x Burpees Preform as many rounds
8 minutes as many rounds of
20X Single Arm KB Swing of the following circuit
the circuit as possible:
15x Kettle Bell Swing 10X Jump Lunges in 20 minutes:
30x Jump Rope Hydrate and fuel within 15x Pull Ups
20m Sprint to cone/ 20m Side 30 minutes 20x DB Push Press
Shuffle Back -immediately (not to heavy)
followed by: 50x Sit Ups 200m Sprint
PREP FOR EVENT DAY WITH OUR PARTNERS:
ENERGY DRINK APPAREL BRACE/SUPPORT BANDAGES3 MONTHS TO GO
WEEK
WARM UP
WARM UP
500m Row, 3 rounds:
Grab your workout partner
10x Kettle Bell Swing WARMUP
3
400m run
20m Inch Worm with Push Up 3 rounds: 200m run
15 Alternating Jump Squats
10x Ring row 5x Sandbag Back Squats
12 Alternating
RUNNING BASELINE 5 Sandbag Thrusters
Rope Lowers
Set a timer for STRENGTH 5x Sandbag Back Squats
45 minutes. Run as far Dumbbell Strict Press 5X5
PARTNER
as possible within that time. (heavier than last attempt) STRENGTH
CONDITIONING
Record Distance. DEVELOPMENT NUTRITION TIP
50 Sumo Deadlifts
-Note pacing and distance CONDITIONING Sandbag Walking Lunges Thank your training partner
ENDURANCE High Pulls ENDURANCE
compared to previous 7 minutes of the 5 Sets of 8 reps on each leg for always being there.
Run 6 miles 50 Goblet Squats Run 7 miles
attempt. following couplet: -superset with 15 Burpee-Slam Invite them over for dinner
3 mile run
-Focus on proper 8x Dumbbell Deadlift Balls after each set and make something fun.
20x Rope Climbs
running form. 8x Box Jumps
3 Mile run
Then, 3 min rest- CONDITIONING
50 Goblet Squats
Hydrate and fuel within 4 min. AMRAP: 4 Rounds for time:
50 Sumo Deadlifts
30 minutes 20x Jump Ropes 50m Bear Crawls
HighPulls
10x Hanging Knee Raises 10x Push Ups
20x Kettlebell Swings
*Partners split reps however
MIDLINE DEVELOPMENT (35/25)
needed using 1 Rope-
8 Rounds of 12x DB Russian
Partners will run together
Twist :15 Superman Hold
WEEK
WARM UP
WARM UP 500m Row, 20-15-10 reps:
WARM UP Ultimate Tough Mudder Wall Ball
WARM UP
4
3 Rounds: 200m run, 15x Warm Up Russian Kettle
3 Rounds: 300m Row
Push up, 15x Sit Up Bell Swing
10x Push Up
CONDITIONING
3X Wall Climb
ENDURANCE Ultimate Worlds Toughest STRENGTH
800m Run–Rest 1:00 Mudder Workout DEVELOPMENT
STRENGTH
400m Run–Rest 1:30 Perform as much work Dumbbell Deadlift 5×12
Dumbbell Strict Press 5×5
200m Sprint–Rest 2:00 continuously for 30 minutes; -Finish each set with a 100m
(heavier than the last test) NUTRITION TIP
Repeat for 4 rounds 50 Squat Jumps Farmer Carry
Protein is the best
ENDURANCE 50 Dumbbell Sit Ups ENDURANCE
CONDITIONING nutrient for recovery.
CONDITIONING Run 7 miles 40 Dumbbell Push Press CONDITIONING Run 8 miles
3 Rounds for time: Make sure you are eating 1g
4 Rounds for time: 40 Burpees 1 Round not for time:
20x Box Jumps per 1lb of bodyweight.
12x Toe 2 Bar 30 Pull Ups 400m Hero Carry (grab your
20x Kettlebell Swings
15x Dumbbell 30 Clapping Push Ups workout partner)
500m row
Push Press 20 V Ups 30x Slam Ball
100m Sprint 20 Planked Dumbbell Rows 400m Farmer Carry
MIDLINE CONDITIONING
1 min. rest 10 Bench Dips
Accumulate 2 min. Plank Hold
10 Weighted Dumbbell Lunges CONDITIONING
2 min. Hollow Hold
Hydrate and fuel 18-15-12-9 reps of the
5 min. Superman Hold
within 30 minutes. Hydrate and fuel following couplet:
within 30 minutes Wall Ball shots
Burpees
PREP FOR EVENT DAY WITH OUR PARTNERS:
ENERGY DRINK APPAREL BRACE/SUPPORT BANDAGES2 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.
WEEK
WARM UP
800m run, 3 rounds:
1
15x Air Squat
WARM UP
WARM UP 10x 4 count Mt. Climbers
800m Run, 3 Rounds: WARM UP
3 Rounds:
25m Bear Crawl 2X 400m Jog
300m Row STRENGTH
25m Crab Walk 400m Run
10x Push Ups Double Kettlebell
200m Sprint
3X Wall Climb Front Squats
STRENGTH 8X Burpee Over
5X 10 (focus on quality
DEVELOPMENT Slam Ball
STRENGTH not speed) TOUGH TIP
Decline Push Up 5×10
DEVELOPMENT ENDURANCE ENDURANCE 8 hours of sleep per night
Wall Climb 5X2 PARTNER
Dumbbell Strict Press 5×5 ENDURANCE Run 5 miles Run 9 miles resets your hormones and
Handstand Hold 5X :30 CONDITIONING
(heavier than the last test) 4 Rounds not for time: reduces stress.
4 Rounds for time:
50m Bear Crawl
CONDITIONING 100x Push Ups
CONDITIONING 2x Rope Climb
25-20-15-10: 5x Rope Climb
3 Rounds for time: 10x Broad Jump
Sandbag Thruster 100x Slam Ball
20x Box Jumps 1 Mile Run
Burpees 2 mile Run (1 mile each
20x Kettlebell Swings
Hydrate and fuel partner, together)
500m Row CONDITIONING
within 30 minutes
7 min. AMRAP:
15x Kettlebell Thruster
15x Pull Ups
WEEK
WARM UP
WARM UP
2 Rounds: 400m run
Pre-3 Rounds: 250m row or run
15x Jumping Air Squats
10x Sandbag Goodmorning
10x V Ups
2
10x Sandbag To Shoulder WARM UP
500m Row, 15-10-5:
STRENGTH
STRENGTH DB Push Press
Double Kettlebell Front
Dumbbell Deadlift 5×5 RUNNING BASELINE Push Ups
Squats 5X12 (go heavier than
(heavier than last test) Set a timer for 45 minutes. Broad Jump
the last test)
Weighted Pull Up 5X5 Run as far as possible within
that time. Record Distance. STRENGTH
STAMINA
POWER DEVELOPMENT -Note pacing and DEVELOPMENT
(to be done preferably with a TOUGH TIP
4 Rounds, not for time: distance compared to Dumbbell Strict Press: 5×5 ENDURANCE ENDURANCE
workout partner) Hydrate for tomorrow, today!
10x Tuck Jumps previous attempt. (heavier than last attempt) Run 6 miles Long run 10 miles
2 Rounds for quality Drink 8, 12oz glasses of water.
15x Slamball overhead toss -Focus on proper
not speed:
(as high as possible) running form. CONDITIONING
400m Buddy Carry
15x Bench Dips Work continuously
drag a heavy sand bag
Hydrate and fuel within for 18 minutes on the
or object 100m
CONDITIONING 30 minutes following triplet:
20x Overhead KB Lunges
5 Sets of work, 1 min rest 21x KB Swing
between sets: 12x Pull Ups
CONDITIONING
3 minute work period: 200m Sprint
5 rounds as fast as possible:
3x Box Jumps
15x Wall Ball
6x Push Ups
30x Jump Rope
9x Air Squats
8x V Ups
PREP FOR EVENT DAY WITH OUR PARTNERS:
ENERGY DRINK APPAREL BRACE/SUPPORT BANDAGES2 MONTHS TO GO
WEEK
WARM UP
PARTNER WARM UP WARM UP
Run 400m Forward,
400m Run together 1K Row, 3 rounds:
Run 400m Backward, 20-15-10:
3 rounds alternating reps 5x Pull Ups
Kettlebell Toe Touches
3
back and forth: 10x Push Ups
Kettlebell Swings
10x Slam Ball 15x Air Squats
Kettlebell Step Up
15x Wall Ball
10x Kettlebell Swings
ENDURANCE/ AGILITY STRENGTH
DEVELOPMENT DEVELOPMENT
PARTNER RUNNING BASELINE
60 X Alternating Deadlift: 6X10 (descend to the
WORKOUT/ CONDITIONING Set a timer for 60 minutes.
Toe Touches on Object ground on each rep slowly, >:03) NUTRITION TIP
1 mile run Run as far as possible
30X Lateral Box Jumps Good Fats include olive
100x Pull Ups ENDURANCE within that time. ENDURANCE
5X :30 Line Drills (moving
1 mile run ENDURANCE and coconut oil. Cook with
laterally, side shuffle from cone Run 10 miles Record Distance. Run 12 miles
200x Push Ups 3 Rounds for quality not time: coconut oil, drizzle olive oil
to cone spaced -Note pacing and distance.
1 mile run Pull Sandbag Backwards 100m, on salads.
15m apart) -Focus on proper
300x Air Squats 20x Broad Jumps, 15x Ring Row
1 mile run running form.
CONDITIONING (as parallel to ground as possible)
15x 1 Minute Rounds. If you
Partners will run the
complete the work within the CONDITIONING
miles together but break
minute, rest remaining time. 5 Rounds of the following
up the reps equally on
4x Kettle Bell Deadlift *heavy circuit as fast as possible:
all the bodyweight
8X Kettle Bell Push Press *light 10x Burpees
movements.
4X Burpee over Kettlebell 10x Single Arm KB Swings
Hydrate and fuel within
Immediately after, 10X Hanging Knee Raises
30 minutes.
Jog 2 miles.
WEEK
WARM UP
800m run, 20-15-10:
Jumping lunge, Banded Squats
(band sits just below knee,
4
WARM UP WARM UP
3 rounds: 200m Row drive knees out into band) 400m run, 21-15-9 reps:
30 second Handstand 4 count Mt. Climbers
STRENGTH
against wall PARTNER WARM UP Push Ups
DEVELOPMENT
SandBag Lunges 3X 50m 3 rounds: 4 count Flutter Kicks
STRENGTH -superset each set with Row 200m
DEVELOPMENT 12 lateral cone touches (side 10x Burpee Pull Ups STRENGTH
Dumbbell Push Press; In 7 shuffle from cone to cone, DEVELOPMENT NUTRITION TIP
attempts, work up to your ENDURANCE spaced 15m apart) With your workout partner, Inverted Push Up 5X 12 ENDURANCE Don’t fear carbs.
heaviest 5 rep max Run 10 miles alternate rounds of the Clapping Push Up 5X 8 Long run 15 miles You need them to fuel
ENDURANCE circuit for 60 minutes: Handstand Hold 5X :20 intense training.
CONDITIONING 3 Rounds for quality not time, 50m Sprint 12 min. AMRAP:
Work Continuously for 18 not for time: 15X Air Squats w/ 3X Pull Ups 15x DB Thruster
minutes and complete as Bottom Pause 6X Push Ups 15x Box Jumps
many reps as possible; 200m Farmer Carry 9X Air Squat 15x Sit Ups
12X Toes to Bar
15 Pull Ups
30x Wall Ball CONDITIONING ENDURANCE
200m Sprint 4 Rounds for time: Run 2 miles. Rest 3:00. Repeat
30x Jump Rope
10x Kettlebell Swings
400m Run
PREP FOR EVENT DAY WITH OUR PARTNERS:
ENERGY DRINK APPAREL BRACE/SUPPORT BANDAGES1 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.
WEEK
WARM UP
WARM UP STRENGTH
500m Row, 3 rounds:
3 rounds: Set a clock for 12 minutes.
12x Push Ups, 12x DB Push
1
250m Row At the top of each minute
Press, 8x Ring Row
10x Kettlebell Swing perform 8 HEAVY Double
10x Burpees Kettlebell Front Squats and
STRENGTH
8 Side Lunges.
Every Minute for 10
STRENGTH
minutes complete, 8X1 arm
Sumo Deadlift 5X 12 RUNNING BASELINE ENDURANCE
Push Press (each Arm), 8X 1
Dumbbell Plank Rows 3X20 Set a timer for 60 minutes. 3 Rounds for quality and not
arm Dumbbell Bent Over Row NUTRITION TIP
Run as far as possible within timed: 15X Front rack
*As heavy as possible Inflammation kills
ENDURANCE that time. Record distance. ACTIVE RECOVERY Sandbag Step Ups ENDURANCE
performance. Stay away
3 rounds, not timed: 800m -Note pacing and Mobility work 10m Burpee Broad Jump Long run 18 miles
CONDITIONING from processed grains
Sandbag Run run, 16x 1 leg distance. Compare to last test. 100m Buddy Carry (alternate
6 Rounds for time: and sugar.
Dumbbell Deadlift (8/side) -Focus on proper with partner at the 50m mark)
10x Toes 2 Bar
25x V Ups running form.
15x Wall Ball
CONDITIONING
20x Kettlebell Swings
CONDITIONING Complete as many rounds of
1 min. Rest
15 min. AMRAP: the following circuit in
50x Jump Ropes 15 minutes:
THE DURABILITY
200m Run 10x Pull Ups
2 Sets: 1:00 Plank Hold
15x Burpees 20x Push Ups
1:00 Wall Sit
500m row 30x Air Squats
1:00 Bar Hang
WEEK
STRENGTH
WARM UP 3 Rounds for quality,
2
WARM UP 800m Run, 3 rounds: not for time: 12x Sumo
Perform the following 10x Burpees Deadlift W/ KB, 20x lateral
work with your Training 10x Wall Ball step ups W/ KB held in Front
Partner while carrying Push Press (wall ball without Rack Position,
a sandbag. the squat) 15x Strict Hanging
Trade off work as needed but 10x Push Ups Knee Raises RUNNING BASELINE
sandbag must not touch the Set a timer for 60 minutes.
ground until all work STRENGTH CONDITIONING Run as far as possible within NUTRITION TIP
is complete: ENDURANCE 3X8 Inverted Push Ups ACTIVE RECOVERY Perform each exercise that time. Record Distance. Try a Natural energy boost.
Run 13 miles 3X8 Dumbbell Strict Press Mobility work for 1 minute, no rest -Note pacing and Drink Kombucha Tea.
CONDITIONING in transition. distance. Compare to last test. Your gut will enjoy the probiotics.
3 Mile Run CONDITIONING Tuck Jumps -Focus on proper
100x 4count Flutter Kicks 7 minutes of the circuit: Push Ups running form.
2 mile run 7x Dumbbell Thruster Bear Crawl
150x Burpees 10x Box Jump Reverse Lunges
1 mile run 2 min. rest Plank Rows
200x Air Squats 7 Minutes of the circuit: Rest 1:00 after Plank Rows,
10x Single Arm KB Swings repeat for 3 total cycles.
20x Wall Ball Goal is to remain consistent
in total reps across all cycles.
PREP FOR EVENT DAY WITH OUR PARTNERS:
ENERGY DRINK APPAREL BRACE/SUPPORT BANDAGES1 MONTH TO GO
WEEK
WARM UP
WARM UP
3 Rounds:
800m row, 20-15-10 reps:
250m row
Inch Worm
3
WARM UP 25m Bear Crawl
Jumping Air Squats
with Partner 25m Crab Walk
Jumping Lunges
1 mile Run Together, then
STRENGTH 3 rounds of 5 Pull Ups STRENGTH
STRENGTH
Double KB Push Press 5X5, 10 Push Ups Inverted Push Up X30
DEVELOPMENT
then, 3X3 *Heavy 15 Air Squats Single Arm Dumbbell Press X30
Sandbag Lunges 4X 50’
(each, HEAVY)
NUTRITION TIP
CONDITIONING PARTNER Bench (or ring) Dips X30
ENDURANCE REST Simplicity is healthier.
For 22 minutes, alternate ENDURANCE CONDITIONING
3 Rounds for quality not time: Check your gear list and pack Cook a meal with your
between these Run 10 miles Alternate with your partner CONDITIONING
20m Crab Walk, 20x Jumping your race day bag. training partner and only
two couplets: each round for 50 minutes, Complete the following circuit
Air Squats, 20x Explosive Sit Ups use 7 ingredients.
Even Minutes: 5x Pull Ups + 1 Rope Climb 6 times:
to standing position
10x Push Ups 10 Plank Rows 10x Dumbbell Push Press
Odd Minutes: 10x Sit Ups 10 Db Squats 10x Alternating Knee To Elbow
CONDITIONING
20x Jump Rope 50m Farmer Carry 10x Toes 2 Bar
15 minutes to complete
as many rounds as possible:
No partner? Build in rest times ENDURANCE
8X Sumo Deadlift High Pulls
between sets. 1 mile run repeats. Run 1 mile,
8X KB Reverse Lunges
rest 1:1, repeat for 3 total miles.
8X Toes 2 Bar
Look for consistency
8X Mountain Climbers
and pacing
WEEK
STRENGTH
Single Leg KB Deadlift 3X 10
CONDITIONING
4
(each Leg, focus on form)
Ultimate World’s Toughest
Sumo Deadlift 3X10
Mudder Workout
Perform as much Work
ENDURANCE
Continuously for
3 Rounds for quality not
30 minutes:
time: 25m Crab Walk RUNNING BASELINE
50 Squat Jumps
20x Glute Bridges Set a timer for 80 minutes. NUTRITION TIP
50 Dumbbell Sit Ups
10x Burpees Box Jump Run as far as possible Keep your nutrition on point IT’S TIME TO STEP
40 Dumbbell Push Press
ENDURANCE within that time. REST for race day. Don’t make last THE F*CK UP.
40 Burpees
CONDITIONING Run 8 miles Record Distance. Recharge before race day. minute changes, you already THE COURSE IS WAITING
30 Pull Ups
Set a clock for 18 minutes. -Note pacing and distance. know what works and FOR YOU.
30 Clapping Push Ups
At the top of each minute, -Focus on proper what doesn’t.
20 V Ups
work to complete the running form.
20 Planked Dumbbell Rows
following work:
10 Bench Dips
8x Kettlebell Swing (35/25)
10 Weighted Dumbbell Lunges
10x Sit Ups
Once work is completed,
Hydrate and fuel within
rest remaining time.
30 minutes
Intensity is what we
are looking for!
PREP FOR EVENT DAY WITH OUR PARTNERS:
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