Don't have kettlebells? Grab anything heavy! Can't find a good hill in your neighborhood? Work extra hard during sprints. Need help making some of these movements work? Let me know and we'll make sure to put you on the right path.
The real trick to training for the Tough Mudder race is to train the different "energy systems" that you will need during the actual race. Be aware that the TM race involves a lot of max exertion with a lot of min to mod exertion in between events. This is how we've been training and how you should too.
If you've been training by jogging at a slow and steady pace then you're not training for the Tough Mudder race. I think the Boston Marathon is the weekend before the Frederick, MD TM. Good luck with that.
GET SOME!!
Week #4
| Venue specific move | ||
| Time | Giant A-frame | |
| :00 | Dyno Warm-Up | |
| :10 | Drill Circuit 1 | Kettlebell sprint relay |
| Ramp sprints | ||
| :15 | Drill Circuit 2 | Rope/ramp relay |
| Stair erg | ||
| :25 | Drill Circuit 3 | "Haynesworth" |
| Shrimping | ||
| Berlin walls | ||
| :35 | Drill Circuit 1 | SEAL crawls |
| Bear crawls | ||
| :40 | Drill Circuit 2 | Up/downs |
| Kettlebells on parade | ||
| :50 | Drill Circuit 3 | Mountain climbers |
| Over/unders |
Week #5
| Venue specific move | ||
| Time | Everest | |
| :00 | Dyno Warm-Up | |
| :10 | Drill Circuit 1 | Sprints |
| Superman-hill sprints | ||
| :15 | Drill Circuit 2 | Sprint to lay out |
| Resisted sprints | ||
| :25 | Drill Circuit 3 | Superman-hill kbell trot |
| Shrimping | ||
| Funky monkey | ||
| :35 | Drill Circuit 1 | Over/unders |
| Leap frog | ||
| :40 | Drill Circuit 2 | Up/downs |
| Prisoner squat | ||
| :50 | Drill Circuit 3 | Jungle gym work |
| Farmers walk |
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