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A 3 week intensive Crossfit training program for the Tough Mudder Part 2

11:27 4th June 2013 By Andrew Cremin
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Part two of our three part series to get you prepared for the Tough Mudder (or any other obstacle race, for that matter).

The program uses a Crossfit-style of training and is fairly intensive in it’s approach, so it may be an idea to consult a doctor prior to starting out if you’re new to this exercising business. Proper advice from a Crossfit trainer is also not a bad plan. 

Crossfit based Tough Mudder Training Program Week 2Day 1: Home workout

  • Warm-Up

a. 1000m Row
b. Mobility drills

  • Strength Training

Upper and Lower Body Strength

Thruster

5 x sets of 8 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.

Pull-Ups

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

Day 2: Recovery and Mobility

Mobilise on this day, work on your flexibility and ability to move efficiently

Day 3: Home workout

  • Warm-Up

b. 2 rounds of

• 5 Burpees
• 10 Push-ups
• 10 Air Squats

c. Mobilise

  • Metabolic Conditioning

3 x timed rounds

• 800m run
• 50 Air Squats

Day 4: Home workout

  • Warm-Up

a. 2 x rounds of:

• 5 Burpees
• 10 Push-ups
• 10 Air Squats

b. Mobility drills

  • Metabolic Conditioning

8-mile timed run

Day 5: Gym Workout

  • Warm-Up

a. 1500 m Row
b. Mobility Drills

  • Strength Training

Upper-body Strength

Bench Press

• 5 x sets of maximum repetitions.
• 2 minutes rest in-between each set.
• Set a weight that you know you can get at least 15 reps on in one go.

Chin-up Hold

• 5 x sets of maximum time at the top.
• Hold a chin up at the top of the movement for as long as possible.
• 2 minutes rest in-between each set

  • Metabolic Conditioning

None: Recovery time.

Day 6: Gym workout

  • Warm-Up

a. 600m run
b. Mobility Drills

  • Metabolic Conditioning 

a. 20 minute AMRAP – (As many round/reps as possible)

• 400m run
• 10 x Front Squats
• 10 x box jumps
• As many rounds of the exercises as possible in 20 minutes.
• Use a light weight for the Front squats to be able to keep going.
• 24 inch height for box jump.

b. Timed 2000m row.

Day 7: Recovery and Mobility

Mobilise on this day, work on your flexibility


Get fit for Tough Mudder in 3 Weeks:

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

By Chris Dear

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Crossfit based Tough Mudder Training Program Week 1

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