1 Month Tough Mudder Training Plan

Try this four-week Tough Mudder training program from Matthew Daniele, CPT, founder of Asylum Fitness in New Jersey. Your goal is to do four total-body workouts, one long run day, and take two days off each week.  Here is how it works:

Weeks 1 and 3:

         Monday-Workout A followed by stretching

         Tuesday-Workout B followed by stretching

         Wednesday-Off 

         Thursday-Workout C followed by stretching

         Friday-Workout D followed by stretching

         Saturday-Workout E followed by stretching

         Sunday-Off 

Weeks 2 and 4:

         Monday-Workout C followed by stretching

         Tuesday-Workout B followed by stretching

         Wednesday-Off day

         Thursday-Workout A followed by stretching

         Friday-Workout D followed by stretching

         Saturday-Workout E followed by stretching

         Sunday-Off

Workout A

The routine:

Get a proper warmup before you start. Then minutes of jogging will do.  Check out these instructional videos, and then do the following:

1. Horizontal squat rows, 10 times each

2. Lateral jumpsquats to front reverse jumpsquats, 20 times each

3. Vertical walks up and down, 10 times

4. Burpees, 20 times each

5. Pushup-plank switches, 20 times each

Cool down: 10 to 15 minutes to stretch and hydrate

The reps:

Week 1:  Do 2 rounds of all circuits with a 1 to 3 minute rest between circuits 

Week 2: Do 3 rounds of all circuits with a 1 to 3 minute rest between circuits

Week 3:  Do 4 rounds of all circuits with a light sandbell in one hand during jump squats (dumbell can be used instead of sandbell)

Week 4:  Do 4 rounds of all circuits with a heavier sandbell in one hand during jumpsquats (dumbell can be used instead of sandbell)