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The Ultimate Mud-Run Training Plan

Whether you're a first-timer or a veteran racer, this training plan will get you in peak shape.

Mud Run Training Exercises

B DAY

OPTION 1: 5RM Weightlifting

Hunter says: Perform dynamic and static stretching first. Throughout the workout, use the heaviest weight you can to get 5 reps with perfect form. Rest as needed between the sets. The workout takes me an hour and 15 minutes to complete.

Back Squat
Sets: 5
Reps: 5

Push Press
Sets: 5
Reps: 5

Deadlift
Sets: 5
Reps: 5

OPTION 2: MODIFIED CROSSFIT FRAN WORKOUT

Do 5 barbell thrusters and 5 pullups every minute for 20-30 minutes.

Barbell Thruster (95-135 pounds)
Grab a barbell and hold it at your upper chest as if you were going to do a front squat. Squat down into a front squat position and thrust yourself up with as much power as possible, pressing arms overhead. Bring bar back down to upper chest. That’s one rep.

C Day >>> [PAGE 4]

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