TRAINING GUIDE

CHALLENGE YOURSELF

YOUR JOURNEY TO THE RACE STARTS HERE.

We know you’re an elite Tough Mudder athlete. You’ve probably

got plenty of training tips already. But in case you’re interested in

taking things up a notch or 10, we’ve put together a Tough Training

Guide designed to help you survive some of the toughest races we’ll

be serving up in 2019.

Training can be repetitive. All those miles logged, all that time at the

gym- maybe it’s time to give your workout the kick in the ass it so

sorely needs.

You’ll want to know you did everything you possibly could to get

yourself ready to run your personal best. So start training like you

mean it, Mudder, while the finish line is still months away.

It’s time to Step The F*ck Up.

GET TOUGH, STAY TOUGH:

Pain doesn’t last forever. But glory does.

Fearlessness is your friend.

So are those nerves. Own them. Then the course.

HIGH-INTENSITY INTERVAL TRAINING:

Combining explosive exercise with short

periods of rest is exactly what the course

is about. The workouts are HARD, scale

down as needed to basic movements or

lower weights. You know your fitness level

better than anyone else.

HOW TO USE THIS GUIDE:

• Can’t run 5 miles? Download the

Challenge Series Guide.

• Training for Tougher Mudder? Cap your

running mileage at 12.

• Training for 25+ miles at Toughest and

World’s Toughest Mudder? Complete

the full 3 month plan.

OTHER WAYS TO TRAIN:

• Workout in under 10 minutes anywhere,

anytime with one of the quick HIIT

circuits on our YouTube training playlist.

• Check our Instagram for weekly

workout inspiration.

• Find a Tough Mudder Bootcamp near

you to train with fellow runners.

DON’T FORGET:

Tougher, Toughest and World’s Toughest

Mudder (aka the Holy Grail) are some of

the most grueling endurance challenges

in OCR. Race day is when you’ll need your

best - training is how you get there strong

and ready to run like hell.

WEEK

WEEK

1

3 MONTHS TO GO

2

LISTEN UP, MUDDER

Congrats on stepping the f*ck up. You’re the best of the best.

Now start training like it. Scale the movements down or lower weights if workouts are too hard.

WARM UP 3 Rounds:

800m run 20x Slam Ball 20x Wall Ball

SKILL DEVELOPMENT 15 minutes or Quality:

10X Weighted Box Jump with

Medicine Ball 15 Chin Over Bar Hold

20X Diamond Push Ups

*CAN’T RUN 3-5 MILES YET?

TRY THE TOUGH MUDDER CHALLENGE SERIES WORKOUT GUIDE.

WARM UP 3 Rounds: 250m Row, 10x Sit Ups, 10x V Up, 10x Jumping

Air Squat

STRENGTH Kettlebell Goblet Squat 5×5

*HEAVY!

CORE DEVELOPMENT 3 Rounds for Quality,

not time: 10x Overhead Lunges (5/side)

10x Box Step Up (with weight) 100m Suitcase Carry (1 arm Farmer Carry- Switch arms

after 50m)

CONDITIONING: 8 minutes as many rounds of

the circuit as possible: 15x Kettle Bell Swing

30x Jump Rope 20m Sprint to cone/ 20m Side Shuffle Back -immediately followed by: 50x Sit Ups

NUTRITION TIP

Meal prep your lunches for

the week, like this

Thai Turkey Chili.

NUTRITION TIP

Try new breakfast recipes

this week.

ENDURANCE

Run 5 miles

REST

Check out a podcast to

learn more about OCR. Our favorites: Obstacle Racing Media

and World’s Toughest Podcast.

WARM UP

3 Rounds: 250m Row 20x 1 leg Hip Bridge (10/side)

10X Burpee Over Bar

STRENGTH Dumbbell Deadlift

5X5 *Heavy

Sumo Deadlift 3x5 *Heavy

STAMINA 1 Round not for time:

800m Sandbag Carry 15x Dumbbell Plank Rows

(each arm)

CONDITIONING Preform as many rounds

of the following circuit in 20 minutes:

15x Pull Ups 20x DB Push Press

(not to heavy)

200m Sprint

WARM UP 800m run, 20-15-10 reps: Inverted Push Up, 4 count

Mt. Climbers, DB Russian Twist

ENDURANCE 800m Run –rest 1:00

400m Run –rest 1:30 200m Sprint –rest 2:00

Repeat for 4 Rounds

CONDITIONING 2 Rounds of the

following circuit: 20X Single Arm KB Swings

10x Burpees 20X Single Arm KB Swing

10X Jump Lunges Hydrate and fuel within

30 minutes

ENDURANCE

Run 5 miles

WARM UP

800m run, 3 rounds: :30 Handstand Hold

12x Push Ups

CONDITIONING

5 rounds of: -2 minutes work

duration- 1 minute rest:

8x Dumbbell Strict Press (two kettle bells are more challenging)

10X Dumbbell Thrusters 6x Toe 2 Bar

ENDURANCE

2 mile run at an easy pace

50x 4x Flutter Kicks

50x Leg Leavers

RUNNING BASELINE Set your timer for

45 minutes, Run as far as possible within that time. Record distance.

- Note your pacing. -Focus on proper

running form

RECOVERY Active Stretching.

Hydrate and fuel within

30 minutes.

REST

Kick up your feet and watch old WTM documentaries-

get pumped.

ENDURANCE

Run 5 miles

WARM UP 500m Row

15x Burpees

300m row 10x Burpees 100m Row 5x Burpees

STRENGTH

Dumbbell Deadlift 5X12 *As heavy as possible

-Superset with :10 Ring or Bench L-Sit Hold

CONDITIONING

25-20-15 Front Squats

Sit Ups *250m Row after

each set

WARM UP 3 Rounds: 200m run, 15x

Push up, 15x Sit Up

4 WEEK

WEEK

3

3 MONTHS TO GO

RUNNING BASELINE

Set a timer for 45 minutes. Run as far

as possible within that time. Record Distance.

-Note pacing and distance

compared to previous attempt.

-Focus on proper running form.

Hydrate and fuel within

30 minutes

NUTRITION TIP

Protein is the best nutrient for recovery.

Make sure you are eating 1g

per 1lb of bodyweight.

ENDURANCE

Run 8 miles

WARM UP

500m Row, 20-15-10 reps:

Wall Ball Russian Kettle

Bell Swing

STRENGTH DEVELOPMENT

Dumbbell Deadlift 5×12 -Finish each set with a 100m

Farmer Carry

CONDITIONING

1 Round not for time:

400m Hero Carry (grab your workout partner) 30x Slam Ball

400m Farmer Carry

CONDITIONING 18-15-12-9 reps of the

following couplet: Wall Ball shots

Burpees

WARM UP

3 Rounds: 300m Row

10x Push Up

3X Wall Climb

STRENGTH Dumbbell Strict Press 5×5

(heavier than the last test)

CONDITIONING 3 Rounds for time:

20x Box Jumps 20x Kettlebell Swings

500m row

MIDLINE CONDITIONING Accumulate 2 min. Plank Hold

2 min. Hollow Hold

5 min. Superman Hold

WARM UP Ultimate Tough Mudder

Warm Up

CONDITIONING Ultimate Worlds Toughest

Mudder Workout Perform as much work

continuously for 30 minutes; 50 Squat Jumps

50 Dumbbell Sit Ups 40 Dumbbell Push Press

40 Burpees 30 Pull Ups

30 Clapping Push Ups

20 V Ups 20 Planked Dumbbell Rows

10 Bench Dips

10 Weighted Dumbbell Lunges

Hydrate and fuel

within 30 minutes

ENDURANCE

Run 7 miles

Hydrate and fuel

within 30 minutes.

ENDURANCE 800m Run–Rest 1:00

400m Run–Rest 1:30 200m Sprint–Rest 2:00

Repeat for 4 rounds

CONDITIONING

4 Rounds for time:

12x Toe 2 Bar 15x Dumbbell Push Press 100m Sprint

1 min. rest

NUTRITION TIP Thank your training partner

for always being there. Invite them over for dinner

and make something fun.

ENDURANCE

Run 7 miles

WARMUP

3 rounds: 200m run

5x Sandbag Back Squats 5 Sandbag Thrusters

5x Sandbag Back Squats

STRENGTH

DEVELOPMENT Sandbag Walking Lunges

5 Sets of 8 reps on each leg -superset with 15 Burpee-Slam

Balls after each set

CONDITIONING 4 Rounds for time:

50m Bear Crawls 10x Push Ups

20x Kettlebell Swings

(35/25)

WARM UP Grab your workout partner

400m run 15 Alternating Jump Squats

12 Alternating

Rope Lowers

PARTNER CONDITIONING

50 Sumo Deadlifts

High Pulls

50 Goblet Squats 3 mile run

20x Rope Climbs

3 Mile run 50 Goblet Squats

50 Sumo Deadlifts

HighPulls

*Partners split reps however needed using 1 Rope-

Partners will run together

ENDURANCE

Run 6 miles

WARM UP 500m Row, 3 rounds:

10x Kettle Bell Swing 20m Inch Worm with Push Up

10x Ring row

STRENGTH Dumbbell Strict Press 5X5

(heavier than last attempt)

CONDITIONING

7 minutes of the

following couplet: 8x Dumbbell Deadlift

8x Box Jumps Then, 3 min rest- 4 min. AMRAP:

20x Jump Ropes 10x Hanging Knee Raises

MIDLINE DEVELOPMENT

8 Rounds of 12x DB Russian

Twist :15 Superman Hold

WEEK

WEEK

2 MONTHS TO GO

2

1

KEEP PUSHING

Event day is just two short months away. There are miles to go and squats to be squatted. Keep your head down and grind, grin d, grind.

*If you’re training for Tougher Mudder, cap your miles at 10 and continue sprint, cardio and strength training.

WARM UP 3 Rounds:

300m Row 10x Push Ups 3X Wall Climb

STRENGTH

DEVELOPMENT Dumbbell Strict Press 5×5 (heavier than the last test)

CONDITIONING

3 Rounds for time:

20x Box Jumps 20x Kettlebell Swings

500m Row

WARM UP Pre-3 Rounds: 250m row or run

10x Sandbag Goodmorning 10x Sandbag To Shoulder

STRENGTH

Dumbbell Deadlift 5×5 (heavier than last test) Weighted Pull Up 5X5

POWER DEVELOPMENT 4 Rounds, not for time:

10x Tuck Jumps 15x Slamball overhead toss

(as high as possible)

15x Bench Dips

CONDITIONING 5 Sets of work, 1 min rest

between sets: 3 minute work period:

3x Box Jumps 6x Push Ups 9x Air Squats

TOUGH TIP 8 hours of sleep per night

resets your hormones and

reduces stress.

TOUGH TIP

Hydrate for tomorrow, today!

Drink 8, 12oz glasses of water.

ENDURANCE

Long run 10 miles

WARM UP 2 Rounds: 400m run

15x Jumping Air Squats

10x V Ups

STRENGTH

Double Kettlebell Front

Squats 5X12 (go heavier than the last test)

STAMINA

(to be done preferably with a

workout partner) 2 Rounds for quality

not speed:

400m Buddy Carry drag a heavy sand bag

or object 100m

20x Overhead KB Lunges

CONDITIONING 5 rounds as fast as possible:

15x Wall Ball 30x Jump Rope

8x V Ups

ENDURANCE

Run 6 miles

WARM UP

500m Row, 15-10-5: DB Push Press

Push Ups Broad Jump

STRENGTH

DEVELOPMENT Dumbbell Strict Press: 5×5

(heavier than last attempt)

CONDITIONING Work continuously

for 18 minutes on the following triplet:

21x KB Swing 12x Pull Ups

200m Sprint

RUNNING BASELINE

Set a timer for 45 minutes.

Run as far as possible within that time. Record Distance.

-Note pacing and

distance compared to previous attempt. -Focus on proper running form.

Hydrate and fuel within

30 minutes

ENDURANCE

Run 9 miles

WARM UP 2X 400m Jog

400m Run 200m Sprint

8X Burpee Over Slam Ball

PARTNER CONDITIONING

4 Rounds for time: 100x Push Ups 5x Rope Climb 100x Slam Ball

2 mile Run (1 mile each

partner, together)

WARM UP

800m Run, 3 Rounds:

25m Bear Crawl 25m Crab Walk

STRENGTH

DEVELOPMENT Decline Push Up 5×10

Wall Climb 5X2 Handstand Hold 5X :30

CONDITIONING

25-20-15-10: Sandbag Thruster

Burpees Hydrate and fuel

within 30 minutes

ENDURANCE

Run 5 miles

WARM UP 800m run, 3 rounds:

15x Air Squat

10x 4 count Mt. Climbers

STRENGTH Double Kettlebell

Front Squats 5X 10 (focus on quality

not speed)

ENDURANCE

4 Rounds not for time:

50m Bear Crawl 2x Rope Climb

10x Broad Jump 1 Mile Run

CONDITIONING 7 min. AMRAP:

15x Kettlebell Thruster

15x Pull Ups

WARM UP

Run 400m Forward, Run 400m Backward, 20-15-10:

Kettlebell Toe Touches Kettlebell Swings Kettlebell Step Up

ENDURANCE/ AGILITY

DEVELOPMENT 60 X Alternating

Toe Touches on Object 30X Lateral Box Jumps

5X :30 Line Drills (moving laterally, side shuffle from cone

to cone spaced 15m apart)

CONDITIONING 15x 1 Minute Rounds. If you complete the work within the minute, rest remaining time. 4x Kettle Bell Deadlift *heavy

8X Kettle Bell Push Press *light 4X Burpee over Kettlebell

Immediately after, Jog 2 miles.

ENDURANCE

Run 10 miles

WARM UP 1K Row, 3 rounds:

5x Pull Ups 10x Push Ups 15x Air Squats

STRENGTH

DEVELOPMENT Deadlift: 6X10 (descend to the

ground on each rep slowly, >:03)

ENDURANCE 3 Rounds for quality not time:

Pull Sandbag Backwards 100m, 20x Broad Jumps, 15x Ring Row (as parallel to ground as possible)

CONDITIONING

5 Rounds of the following circuit as fast as possible:

10x Burpees 10x Single Arm KB Swings

10X Hanging Knee Raises

RUNNING BASELINE Set a timer for 60 minutes.

Run as far as possible

within that time.

Record Distance. -Note pacing and distance.

-Focus on proper

running form.

ENDURANCE

Run 12 miles

NUTRITION TIP Good Fats include olive

and coconut oil. Cook with coconut oil, drizzle olive oil

on salads.

2 MONTHS TO GO

:

NUTRITION TIP

Don’t fear carbs. You need them to fuel

intense training.

ENDURANCE

Long run 15 miles

WARM UP 400m run, 21-15-9 reps: 4 count Mt. Climbers

Push Ups

4 count Flutter Kicks

STRENGTH DEVELOPMENT

Inverted Push Up 5X 12 Clapping Push Up 5X 8 Handstand Hold 5X :20

12 min. AMRAP: 15x DB Thruster 15x Box Jumps

15x Sit Ups

ENDURANCE

Run 2 miles. Rest 3:00. Repeat

PARTNER WARM UP 3 rounds: Row 200m

10x Burpee Pull Ups

With your workout partner, alternate rounds of the

circuit for 60 minutes: 50m Sprint 3X Pull Ups 6X Push Ups

9X Air Squat

WARM UP

800m run, 20-15-10: Jumping lunge, Banded Squats

(band sits just below knee, drive knees out into band)

STRENGTH DEVELOPMENT

SandBag Lunges 3X 50m -superset each set with

12 lateral cone touches (side shuffle from cone to cone,

spaced 15m apart)

ENDURANCE 3 Rounds for quality not time, not for time: 15X Air Squats w/

Bottom Pause 200m Farmer Carry

12X Toes to Bar

CONDITIONING 4 Rounds for time: 30x Jump Rope

10x Kettlebell Swings 400m Run

ENDURANCE

Run 10 miles

PARTNER WARM UP 400m Run together

3200x Push Ups

3 rounds alternating reps back and forth: 10x Slam Ball 15x Wall Ball

10x Kettlebell Swings

PARTNER WORKOUT/ CONDITIONING

1 mile run 100x Pull Ups

1 mile run

1 mile run 300x Air Squats

1 mile run

Partners will run the miles together but break up the reps equally on all the bodyweight

movements. Hydrate and fuel within

30 minutes.

30 second Handstand

against wall

STRENGTH

DEVELOPMENT Dumbbell Push Press; In 7 attempts, work up to your

heaviest 5 rep max

CONDITIONING Work Continuously for 18

minutes and complete as many reps as possible;

15 Pull Ups 30x Wall Ball 200m Sprint

WARM UP Row 3 rounds: 200m

4 WEEK

WEEK

WEEK

WEEK

1 MONTH TO GO

1

IT’S GO TIME

You’re one month from the starting line. It’s time to kick things up a notch (or 10). Power through these last 4 weeks and ge t ready to run like hell.

Logging longer runs now means you’ll be closer to getting 25+ miles at Toughest or World’s Toughest Mudde r.

WARM UP 3 rounds:

250m Row 10x Kettlebell Swing

10x Burpees

STRENGTH Sumo Deadlift 5X 12

Dumbbell Plank Rows 3X20

ENDURANCE 3 rounds, not timed: 800m

Sandbag Run run, 16x 1 leg Dumbbell Deadlift (8/side)

25x V Ups

CONDITIONING 15 min. AMRAP: 50x Jump Ropes

200m Run 15x Burpees 500m row

2WARM UP

Perform the following

work with your Training Partner while carrying

a sandbag. Trade off work as needed but sandbag must not touch the

ground until all work

is complete:

CONDITIONING 3 Mile Run

100x 4count Flutter Kicks 2 mile run

150x Burpees 1 mile run

200x Air Squats

NUTRITION TIP

Inflammation kills

performance. Stay away from processed grains

and sugar.

NUTRITION TIP Try a Natural energy boost.

Drink Kombucha Tea.

Your gut will enjoy the probiotics.

RUNNING BASELINE

Set a timer for 60 minutes. Run as far as possible within

that time. Record Distance. -Note pacing and

distance. Compare to last test. -Focus on proper

running form.

STRENGTH 3 Rounds for quality,

not for time: 12x Sumo Deadlift W/ KB, 20x lateral step ups W/ KB held in Front

Rack Position,

15x Strict Hanging Knee Raises

CONDITIONING

Perform each exercise

for 1 minute, no rest in transition. Tuck Jumps Push Ups Bear Crawl

Reverse Lunges Plank Rows

Rest 1:00 after Plank Rows, repeat for 3 total cycles.

Goal is to remain consistent

in total reps across all cycles.

ACTIVE RECOVERY

Mobility work

WARM UP 800m Run, 3 rounds:

10x Burpees

10x Wall Ball Push Press (wall ball without

the squat)

10x Push Ups

STRENGTH 3X8 Inverted Push Ups

3X8 Dumbbell Strict Press

CONDITIONING 7 minutes of the circuit:

7x Dumbbell Thruster 10x Box Jump

2 min. rest 7 Minutes of the circuit:

10x Single Arm KB Swings

20x Wall Ball

ENDURANCE

Run 13 miles

ENDURANCE

Long run 18 miles

STRENGTH Set a clock for 12 minutes. At the top of each minute

perform 8 HEAVY Double Kettlebell Front Squats and

8 Side Lunges.

ENDURANCE 3 Rounds for quality and not

timed: 15X Front rack

Sandbag Step Ups 10m Burpee Broad Jump

100m Buddy Carry (alternate with partner at the 50m mark)

CONDITIONING

Complete as many rounds of

the following circuit in 15 minutes:

10x Pull Ups 20x Push Ups

30x Air Squats

WARM UP

500m Row, 3 rounds:

12x Push Ups, 12x DB Push

Press, 8x Ring Row

STRENGTH Every Minute for 10

minutes complete, 8X1 arm Push Press (each Arm), 8X 1 arm Dumbbell Bent Over Row

*As heavy as possible

CONDITIONING

6 Rounds for time: 10x Toes 2 Bar

15x Wall Ball 20x Kettlebell Swings

1 min. Rest

THE DURABILITY 2 Sets: 1:00 Plank Hold

1:00 Wall Sit

1:00 Bar Hang

ACTIVE RECOVERY

Mobility work

RUNNING BASELINE

Set a timer for 60 minutes.

Run as far as possible within

that time. Record distance. -Note pacing and

distance. Compare to last test. -Focus on proper

running form.

CONDITIONING Set a clock for 18 minutes.

At the top of each minute, work to complete the

following work: 8x Kettlebell Swing (35/25)

10x Sit Ups Once work is completed, rest remaining time. Intensity is what we

are looking for!

4 STRENGTH

Single Leg KB Deadlift 3X 10

WEEK

WEEK

3

(each Leg, focus on form)

Sumo Deadlift 3X10

ENDURANCE

3 Rounds for quality not time: 25m Crab Walk

20x Glute Bridges

10x Burpees Box Jump

ENDURANCE

Run 8 miles

RUNNING BASELINE Set a timer for 80 minutes.

Run as far as possible within that time.

Record Distance. -Note pacing and distance.

-Focus on proper

running form.

CONDITIONING

Ultimate World’s Toughest

Mudder Workout

Perform as much Work Continuously for

30 minutes: 50 Squat Jumps

50 Dumbbell Sit Ups 40 Dumbbell Push Press

40 Burpees

30 Pull Ups 30 Clapping Push Ups

20 V Ups 20 Planked Dumbbell Rows

10 Bench Dips

10 Weighted Dumbbell Lunges

Hydrate and fuel within

30 minutes

REST

Recharge before race day.

NUTRITION TIP

Keep your nutrition on point for race day. Don’t make last minute changes, you already

know what works and

what doesn’t.

IT’S TIME TO STEP

THE F*CK UP. THE COURSE IS WAITING

FOR YOU.

1 MONTH TO GO

STRENGTH

Double KB Push Press 5X5,

then, 3X3 *Heavy

CONDITIONING

For 22 minutes, alternate between these

two couplets: Even Minutes: 5x Pull Ups +

10x Push Ups Odd Minutes: 10x Sit Ups

20x Jump Rope

NUTRITION TIP

Simplicity is healthier.

Cook a meal with your

training partner and only

use 7 ingredients.

REST

Check your gear list and pack

your race day bag.

WARM UP 3 Rounds:

250m row 25m Bear Crawl 25m Crab Walk

STRENGTH

Inverted Push Up X30

Single Arm Dumbbell Press X30 (each, HEAVY)

Bench (or ring) Dips X30

CONDITIONING

Complete the following circuit 6 times:

10x Dumbbell Push Press 10x Alternating Knee To Elbow

10x Toes 2 Bar

ENDURANCE 1 mile run repeats. Run 1 mile,

rest 1:1, repeat for 3 total miles.

Look for consistency

and pacing

WARM UP with Partner

1 mile Run Together, then 3 rounds of 5 Pull Ups

10 Push Ups 15 Air Squats

PARTNER

CONDITIONING Alternate with your partner each round for 50 minutes,

1 Rope Climb

10 Plank Rows 10 Db Squats

50m Farmer Carry

No partner? Build in rest times

between sets.

ENDURANCE

Run 10 miles

WARM UP

800m row, 20-15-10 reps: Inch Worm

Jumping Air Squats Jumping Lunges

STRENGTH

DEVELOPMENT

Sandbag Lunges 4X 50’

ENDURANCE

3 Rounds for quality not time:

20m Crab Walk, 20x Jumping Air Squats, 20x Explosive Sit Ups

to standing position

CONDITIONING 15 minutes to complete

as many rounds as possible: 8X Sumo Deadlift High Pulls

8X KB Reverse Lunges 8X Toes 2 Bar

8X Mountain Climbers