Written By Joe Vennare Photos courtesy of Tough Mudder PR

TRAINING GUIDE

These obstacle-specific workouts will help you take on what is probably the toughest event on the planet! !Read this guide, Sign up for Fitocracy to watch the how-to videos and track the workouts. !Then conquer your next Tough Mudder.

FITOCRACY AND TOUGH MUDDER HAVE PARTNERED TO BRING YOU WORKOUTS THAT WILL GET YOU PREPARED.

Baseline fitness will carry you to an obstacle, but it’s the Tough Mudder-specific skills that will take you over, around, or through them.  Training specific movement patterns and athletic skills that are tested as part of an obstacle race will transfer to successful execution of challenges encountered on the course.  !As part of this guide, you’ll find key exercises and suggested sample workouts utilizing some of the moves. By tackling these workouts, you’ll build the skills, strength, and functionality to dominate the obstacles you will see on event day.

THE COURSE OBSTACLE-SPECIFIC PREPARATION

1Standing in your way will be a vertical or curved wall or bars to test your grip. There might be wooden slats that could be used to help you up and over the wall or you might have to get a boost from a fellow competitor to get started.

BERLIN WALLS, EVEREST, FUNKY MONKEY

Upper body strength and a strong grip are required to get you through. Incorporate these exercises into your workouts to develop the necessary skills. Exercises are listed in order of progressive difficultly.

HOW TO DOMINATE

Inverted Row Kettlebell Swing Chin-up Flexband or assisted Pull-Up Pull-up Towel Pull-Ups Rope Climb

Complete 5 rounds for time, then complete as many Pull-Ups as you can in 2 minutes. Substitute Suspended Rows for Squat Thrust to Pull-Ups, or Dumbbell Push Press for Barbell Push Press.

WORKOUT 110 10 20 !

2m

Squat Thrust to Pull-Up Barbell Push Press Sit-Up  !

Pull-Up

x x x !

x

2Jumping across floating pontoons or running through tires. You will need to have agility, quick feet, and high knees to keep from falling flat on your face.

ISLAND HOPPING, TIRED YET

To train dynamic and athletic movements, go for plyometric exercises that require jumping and landing.

HOW TO DOMINATE

Distance Jumps Box Jumps Step-Ups Jump Squats Jump Lunges Jump Rope Agility Ladder Drills High Knees Single Leg Hops Set up a Tire Course

As many rounds as possible in 12 minutes. Increase or decrease time based on ability.

WORKOUT 224 12 12

6

Bodyweight Squat Bodyweight Lunge Jump Squat  Jump Lunge

x x x x

3Cross a balance beam over a mud pit or avoid objects hurtling at you to knock you off balance. You can attempt to sprint across the beam or turn sideways and shuffle. The flying objects offer a different challenge, but require the same skills; a strong core and single-leg or unilateral strength will be most helpful.

TWINKLE TOES, FAMILY FEUD

Train for balance by strengthening the glutes, hips, core, and low back. Include single leg and lateral movements.

HOW TO DOMINATE

Lateral Step-Ups Box Jumps Single Leg Squats Split Squats Lunges Lateral lunges Kettlebell Swings

5 rounds as fast as possible. Substitute Weighted or Bodyweight Squats for Kettlebell Swings.

WORKOUT 3 20 10

5

Kettlebell Swing Squat Thrust Box Jump

x x x

4At some point during the race you may be required to transport a heavy or awkward load. This could be a sandbag, hay bale, log, rock; who really knows. What I do know is that you will have to practice performing this task so it won’t slow you down.

THE TIRE, OR HOLD YOUR WOOD

Build functional strength that is nearly impossible to train through traditional weight training techniques. Go outside, get dirty and take your training to the next level.

HOW TO DOMINATETire Flip Sled Pull/Push Stone Carry Farmers Walk

Carrying some heavy weights, run up a hill or set of bleachers. Run for 90 seconds, rest for 30 seconds, repeat 8-12 rounds. Substitute Farmers Walk with Dumbbells for 5 rounds at 45 seconds on, 15 seconds off for Bag Carry

WORKOUT 4

8 Hill Runsx

5Hit the deck and army crawl through the mud or snake your body over and under logs, pipes or rope.

TRENCH WARFARE, LOG JAMMIN’

Core and shoulder strength will help maneuver the barbed wire or logs that you find in your path. The ability to crawl, roll, and get from flat on your stomach to your feet are also going to be required.

HOW TO DOMINATE

Plank Push-Up Mountain Climber Bear Crawl Squat Thrust Dive-Bomb Push-Up Dumbbell Crawl

5 Rounds. Decrease rest period for more experienced exercisers

WORKOUT 5

10 20 10 20

Squat Thrust to Broad Jump Mountain Climbers Dive-Bomber Push-Up V-Ups Rest 60 seconds

x x x x

Fitocracy is a social network that empowers and motivates you to reach your fitness goals through gamification, community, and personal guidance. Whether you've never exercised a day in your life or you're an advanced athlete, Fitocracy can help you take you to your next level of fitness. www.fitocracy.com

ABOUT FITOCRACY

Tough Mudder is a 10-12 mile (18-20 km) obstacle course designed to test all-around strength, stamina, teamwork, and mental grit. Tough Mudder is Probably the Toughest Event on the Planet. www.toughmudder.com

ABOUT TOUGH MUDDER

Joe Vennare is the co-founder of Hybrid Athlete, Kettlebell Cardio™ and Race Day Domination. As a writer, trainer and fitness educator Joe uses bodyweight and kettlebell workouts to simplify fitness for everyone. Equal parts coach and philosopher, Joe is on a mission to help others live their best life. But, it’s not simply about looking good. Joe believes that a healthy lifestyle is the foundation for a successful - meaningful - life. He also believes that success is best expressed by this equation; Success = (Health + Happiness) x Hustle. He's most passionate about helping others live out this equation.

ABOUT THE AUTHOR