This week i will be sharing a workout that is designed for a small group of individuals who have been training with me for 6 weeks, once a week. These individuals are preparing to race in a Tough Mudder event in Colorado this coming September. The Tough Mudder is a team-oriented 10-12 mile obstacle course designed to test physical strength and mental grit.
After some research on these events I was able to come up with a 9 session program to help these individuals prepare for some of the challenges they may face during the course. The main elements i try to combine in all their workouts are, grip strength, carrying or lifting heavy objects, work capacity, and mental toughness. For the running aspect of the course i’ve left that up to them as they have been training individually and together.
What follows below is their 7th hour long session with me. It’s been great to see overall improvement in the entire team even though they are only training once a week.
Run 200 meters
10x goblet Squats
5x each offset kb push up
2x pull up
10 MIN AMRAP
20x WTD Step Ups
1 length SB drag
bench crawl / box over
10 Rounds EMOM
4x KB front squat + 2x Suicide Sprints
5 Rounds TABATA
TJT, boat hold, plank, russian twist
5x Dead Hang Cycle
30sec hold 30sec rest
Foam Roll/ Stretch
The warm up is total body. Getting the entire body ready for the first block. Essential i try to make up a “gym obstacle” that they must grind thru or finish.
The 10 min AMRAP is hard work. Weighted step ups (25# men 15# women) into approx 30ft of heavy sandbag drags, and finally a 15ft belly crawl under benches then 4 sets of 3ft boxes to jump or step up and over. Repeat for 10 minutes.
3 minute rest before a mental and physical challenge on the next effort. This makes your lungs scream for air and your legs go to jelly if you don’t pace yourself. Every minute on the minute complete 4 kb front squats then run 2 suicide sprints. I’m looking for an average of 20 or 25 seconds of rest between each round. This is hard.
Another work capacity effort comes next with a heavy emphasis on core stability.
This workout finishes with some dead hangs for grip strength on the climbing wall and hang boards. Cool down with some foam rolling and stretching.