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A 3 week intensive Crossfit training program for the Tough Mudder Part 1

1 comments 10:21 4th June 2013 By Andrew Cremin
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This is part one our 3-week Emergency Tough Mudder training program.

It is based around the notion of Crossfit and is fairly intensive, with the aim of getting results fast.

Not all of the sessions are based in the gym, although you will need access to a gym for the weight training elements.

We’ve broken the 3-week program into days. It doesn’t matter which day you start really but, if staying true the full-on last minute nature of this program simply work back three weeks from your race day and then get cracking!

Crossfit based Tough Mudder Training Program Week 1

Day 1 : Gym Session

  • Warm-Up

600m Run
Mobility Drills

  • Strength Training

Lower Body Strength

Back Squat

• 5 x sets of 10 reps
• Start with a few light-weighted sets, then start the first of the 5 official sets with a challenging load.
• Increase the weight with each set.
• 2 minutes rest in-between each set

(here’s how to execute a back squat)

Deadlift
• 5 x sets of 5 reps
• Start with a few light-weighted sets, then start the first of the 5 official sets with a challenging load.
• Increase the weight with each set.
• 2 minutes rest in-between each set

  • Metabolic Conditioning

Running Sprints
3 x 400m sprints
• Run 400m as quickly as possible.
• 2 minutes rest in-between each set.

Day 2: Recovery and Flexibility

Day 3: Home Workout

First of all, map out 400m track (or 200m destination) and map out a 800m destination.

  • Warm-Up

a. 400m run
b. 2 x rounds of:

• 5 Burpees
• 10 Push-ups
• 10 Air Squats
c. Mobility drills

  • Metabolic – Conditioning TEST

3 x timed rounds of:

• 1 mile run
• 25 Burpees

Day 4: Home Workout

  • Warm-Up

a. 400m run
b. 2 x rounds of:

• 5 Burpees
• 10 Push-ups
• 10 Air Squats
c. Mobility drills

  • Metabolic Conditioning

• 6-mile timed run

Day 5: Gym Workout

  • Warm-Up

a.        1000m row
b.        Mobility drills

  • Strength Training

Upper-Body Strength

Over-head press

• Start with a few light-weighted sets, then start the first of the 5 official sets with a challenging load.
• Increase the weight with each set.
• 2 minutes rest in-between each set.

Pull-Ups

• 5 x sets of maximum repetitions –as many reps as possible with each set.
• 2 minutes rest in-between each set.

  • Metabolic Conditioning

Timed

• 1-mile run
• 2000m row
• 1-mile run

 


Get fit for Tough Mudder in 3 Weeks:

  1. Week 1
  2. Week 2
  3. Week 3

 

By Chris Dear

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