The #1 Tough Mudder Workout Program – Prepare The Right Way!

Daniel Maman November 21, 2011

Ready to take your workouts to the next level?

Like really take it to the next level?

Then you’ll love (and hate) but mostly love this Tough Mudder workout. 

This workout is designed to help you get ready for the tough mudder course, which is one of the most intense obstacle course series on the planet.

So let’s get started!

What is the Tough Mudder Workout?

This event is hosted in cities across the U.S. and Canada and some other parts of the world.

The tough mudder workout is a very intense exercise workout, so the phenom fitness preparation workout is an equally intense exercise workout.

The directions for this tough mudder workout are listed below. Make sure you keep very hydrated during this tough mudder workout and since it is as intense of an exercise workout as your going to get, take breaks if needed.

How to do the tough mudder workout:

Do each exercise for a total of 45-60 seconds before moving onto the next exercise 

Warm-up exercise for tough mudder workout:

  • 5 minute stationary bike

When it says “bike work” in the workout plan below, this is what it means:

•     “Bikework” mean 2 minutes of stationary bike cycling in this fashion

– 30 seconds normal pedal
– 10 seconds pedal as fast as you can
– 30 seconds normal pedal
– 10 seconds pedal as fast as you can
– 30 seconds normal pedal
– 10 seconds pedal as fast as you can

Follow The Tough Mudder Workout Below:

Tough Mudder Exercises:

  1. Pull-ups or (modified pull-ups)
  2.  Squat Jumps
  3.  Pushups
  4. Mason Twists
  5.  Bike Work (see description below on bottom of page)
  6. Dumbbell Shoulder Press
  7. Burpees

– Rest 1 Minute

8. Dumbbell Squat
9. Dumbbell Bent Over Row
10. Medicine Ball Situps
11. Mountain Climbers
12. Bike Work (2 MINUTES)

– Rest 1 Minute

13. Dumbbell Pushup Rows
14. Split Squat Jumps
15. Jump Rope
16. Pull-up Holds
17. Squat Holds
18. Pushup Holds
19. Bike Work (2 MINUTES)

Other workouts to consider to prepare!

We suggest running a few miles outside of the gym 2-3 times a week for additional exercise.

The tough mudder course is challenging but also very long, over 6 miles long in fact. So get your running in and get into shape for your Tough Mudder event!

Daniel Maman

Daniel Maman's two biggest passions in life are health and fitness. He is a certified personal trainer, has a degree in exercise science, and spends his free time keeping up to date with the latest research. In his free time, you can find him playing basketball, bouldering, and spoiling his dog, Luna.

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