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Part 3 of a 3 week intensive Crossfit Tough Mudder training program

12:28 4th June 2013 By Andrew Cremin
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This is the final part of our short but intensive program built to bash you into shape for Tough Mudder (or any other obstacle adventure race) in just 3 weeks.

Of course, with something this intensive you should be sure that you’re up for it, and you may need to consult your GP before getting started. Speaking to a professional Crossfit trainer will also help put you on the right track.

Crossfit based Tough Mudder Training Program Week 3

 

Day 1: Gym workout

  • Warm-Up

a. 1000 m Row
b. 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.

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

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

Day 2: Recovery and Mobility

Mobilise on this day, work on your flexibility

Day 3: Home workout- RETEST

Re-test from Week 1. Make all the parameters the same.  Do the same technique on the Burpee and run to the exact same spot.  You’ll notice improvement.

  • Warm-Up

a. 2 x rounds of

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

b. Mobilise

  • Metabolic – Conditioning RE-TEST

    3 x timed rounds of

    • 1 mile run
    • 25 Burpees

Day 4: Home workout

  • Warm-Up

a. 2 x rounds of:

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

b. Mobility drills

  • Metabolic Conditioning

• 100 timed Burpees (Enjoy)

Day 5: Gym workout

  • Warm-Up

a. 1000m row
b. Mobility drills

  • Strength Training

Upper-body Strength

Over-head press

• 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.

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

None- recovery time.

Day 6: Gym workout

  • Warm-Up

a. 1000m row
b. Mobility drills

  • Strength Training

Front Squat

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

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

None: Recovery time.

Day 7: Home workout

Go for a light 6 mile run – do not time it, use as a recovery run.

Week 4:
Day 1 & 2: Recovery and Mobility

Mobilise, work on your flexibility

Day 3: Race Day

Go kick some ass!


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 2

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