Train Get Ripped With Tough Mudder Bootcamp Workouts x Facebook Watch Author: Tough Mudder January 10, 2018 Share on Facebook Share on Twitter Next Livestream: Week 11 Follow Show Page Not sure how you and your Tough Mudder team are going to get Mudder-ready for 2018? Wonder no more. We’re bringing you a 12 week follow-along workout program that’ll kick your crews ass into elite obstacle-crushing status just in time for the New Year. Tune into Tough Mudder Bootcamp Live every Wednesday at 7pm EST, Tough Mudder Bootcamp Live is your chance to join E-Rock and the Tough Mudder Training Team to train with grit and power like a true Mudder Legend. Tune in to follow along for power makin’, core torchin’, endurance buildin’ workouts made for any fitness level. Whether you’re 50 Tough Mudder Fulls into your legendary mud lovin’ life, a skeptical first-timer, or gearing up for 5 kick-ass Tough Mudder kilometers in 2018, E-Rock will have you course-ready in no time. And when you’re course ready, you’re life ready. With special guests and mud-leberties, live fitness and nutrition Q&A’s, exclusive giveaways, and the badassery you’ve come to expect from Mudder Nation, these interactive (and we really do mean interactive- you can even ask questions directly to the coaches if you’re confused or, ya know, just feeling chatty) training sessions, why wait for Jan 1st to get fit for 2018? Over the 12-weeks, we’ll help you improve your strength, power, agility, and endurance, no-matter your fitness level. And you can even rep it out right in your living room because the Tough Mudder Training Team will keep the equipment needs low and provide alternative body-weight moves for those gettin’ down with us from home. Tough Mudder isn’t your average obstacle course, and this isn’t your average bootcamp. So collect your crew, because we’re getting fitter, tougher, and stronger as a Nation. Together, Tough Mudder and Facebook are redefining what it means to be fit. Oh, and for more Tough Mudder Training check out our free Fall Workout Guides. Week 1: This 17 Minute Cardio Grind Will Get You Course Ready Burpee it out interval-style before kicking up the intensity with 12 minutes of body-weight training like box-jumps, sit-ups, and push-ups. Warm Up: 5:00 minutes2 X :30 seconds Squat JacksElbow To Instep StretchRussian TwistToe TouchSide Plank Knee To Elbow Workout Part 1: 5:00 minutesSet a clock for 1:00. Perform :30 of Burpees at and comfortable pace where breathing is not a struggle. Rest from :30-:40 and then perform as many burpees as possible in the remaining :10 of the minute. The goal is to try and achieve ½ the reps you did in :30. At the top of the next minute begin again, trying to hold the same pace as previous. Continue for 5 total minutes. Workout Part 2: 12:00 minutes12 Minute EMOM CircuitMinute 1, 4, 7, 10: 20 Sit Ups and SquatsMinute 2, 5, 8, 11: 15 Box Jumps and High KneesMinute 3, 6, 9, 12: 10 Push Ups and Flutter Kicks Cool Down: 2 minutesDown Dog calf march into Cobra StretchSeated Hamstring Stretch + T Spine Stretch Week 2: Powerful Legs? Tune In To Get ‘Em This week, you’ll power up with a full-body high-intensity circuit before 10 minutes of glute blastin’, leg buildin’ lower body moves like step-ups and squat jumps. Warm Up: 5:00 minutes2 X :30 seconds Touch Down JacksLunge + High Knee PullPush Up W/ PLank RotationHip TouchesSide LungeWorkout Part 1: Power CircuitEvery :60 for 6 sets, perform the following circuit. Rest the remaining time in the minute and recover for maximal intensity each round.3 Dumbbell Cleans5 Sumo Deadlift High Pulls7 Lunge W/ Press RotationWorkout Part 2: Lower Body Circuit10 Minute AMRAP5 Squat Jumps7 Dumbbell Step Ups9 Box DipsCool Down: 3:00 minutesPigeon Stretch. Couch Stretch. Calf Stretch. Week 3: We’re Coupling Core With Cardio To Build You Concrete Abs. You’re Welcome. You’re in for a full-body core-burner workout that’ll have your obliques fired up. Warm Up: 5:00 minutes2 X :30 seconds High KneesButt KickersLateral JabsFlutter KicksSeated Arm Swing/ Kneeling Arm SwingWorkout Part 1: Core StrengthDo each of the following core exercises for 15 seconds without resting between exercises. That’s 1 set. Complete 4 sets resting 15 seconds between each set. Hallow HoldSuperman HoldL Hand on BarWorkout Part 2: Agility Technique Perform 20 seconds of max line touches. Rest 20 seconds to recovery fully. Then, go again. Complete 4 rounds total. The goal is to maintain even pace and reps across all sets. Workout Part 3: Partner Workout12 Minute Alternating Rounds4-6 Shuttle Sprints (depends on agility drill above) 21 Mountain Climbers 15 Kettlebell Swings Cool Down: 3:00 minutesPigeon Stretch. Couch Stretch. Calf Stretch. Week 4: We’ll Power You Up With This Plyometric Workout Power up with plyometric exercises like broad jumps and burpees so you’ll be able to beast on obstacles like Pyramid Scheme and Everest 2.0. Warm Up: 5:00 minutes2 X :30 seconds Jumping JacksElbow to Instep with ReachDumbbell RowsAlternating Knee To ElbowSquatsWorkout Part 1: Bodyweight Power Circuit Set a 1 minute clock. Then, as fast as possible, compelte the following exercises and reps. Rest the remaining amount of time. Repeat for 5 total rounds (or 5 full minutes). The goal is to try to match the time of completion each round. 3-5 Banded Pull Ups6 Broad Jumps12 Sprinter Sit UpsWorkout Part 2: Dumbbell 4 Minute AMRAP6 Dumbbel Jump Squats (held in front rack)10 Dumbbell Push Press14 Dumbbell Renegade RowRest 2:00 Minutes Workout Part 3: Bodyweight 4 Minute AMRAP3 Burpee6 Puship9 Ice SkatersRest 2:00 Minutes Workout Part 4: Dumbbell 4 Minute AMRAP6 Dumbbel Cleans10 Dumbbell Push Press14 Dumbbell Renegade RowRest 2:00 MinutesCool Down: 3:00 minutesDown dog calf march into Cobra Stretch. Seated Hamstring Stretch and T Spine Stretch. Child’s Pose. Week 5: This Workout Will Build You An Obstacle-Ready Upper Body You’ll probably have to run your Tough Mudder in a tank after finishing this workout. You’re welcome. Warm Up: 5:00 minutes2 X :30 seconds Touch Down JacksInch Worm Push UpsLateral JabsHip TouchesUp Back OversWorkout Part 1: 4 Minutes of Banded Mobility Exercises For Shoulder Health Lat Band Distraction: External rotation, helps lengthen lat and increase range of motion in pressBully Stretch: Protects rotator cuff, lengthens bicep tendon for pullingScapula Distraction: Stretches upper back, increases range of motion of scapula and decreases neck painWorkout Part 2: Dumbbell Strength IntervalsDo bent over rows for 40 seconds, then rest for 20 rest and then repeat 3 times. Rest full 1:00. Then repeat first with the push press, and then with the jumping lunge. Bent Over RowsPush PressJump Lunges Workout Part 3: Upper Body Conditioning40 High Knees30 Mountain Climbers20 Ring Rows10 Ring Dips ( Scaled Options)20 Ring Rows30 Mountain Climbers40 High Knees Cool Down: 3:00 minutesDown dog calf march into Cobra Stretch. Seated Hamstring Stretch and T Spine Stretch. Child’s Pose. Week 6: This Partner Workout Will Get Faster, Stronger, and Tougher – Together At the event, you and your crew will have to leave your fear in the parking lot. For this workout, you’ll have to bring your grit and grind. Warm Up: 5:00 minutes2 X :30 seconds Jumping JacksSync SquatsPartner BurpeesPartner Sit UpsPartner Med ball pass (back to back to increase communication and spinal rotation) Workout Part 1: Strength Training Intervals Instructions: Partners trade off workign for 5 minutes. Complex is completed entirely before partners switch. Scale weights between partners so each works their own levels of fitness if necessary. 8 Sandbag Deadlift8 Sandbag Squat8 Sandbag Shoulder Up and Over Workout Part 2: Intensity Intervals Instructions: Partners trade off workign for 5 minutes. Complex is completed entirely before partners switch. Scale weights between partners so each works their own levels of fitness if necessary. IPartner 1:5 V ups5 Burpee5 Lateral Line ToughPartner 2:Hold Active Squat Position Workout Part 3: Endurance Interval Instructions: partners work together to complete exercise for total time. Communicatin and teamwork are crucial. Exercises are bodyweight to keep everyone playing.3 rounds:20 planked hand claps20 synced mountain climbers20 synced lunges Cool Down: 3:00 minutesDown dog calf march into Cobra Stretch. Seated Hamstring Stretch and T Spine Stretch. Child’s Pose. Week 7: You’ve Never Done A Core Workout Like This Before You’ll be checking our FAQ’s to see if you can run your Tough Mudder shirtless after this workout. (Hint: you can). Warm Up: 5:00 minutes2 X :30 seconds Tough Down JacksLunge +High Knee PullPush Up w/ Plank RotationHip TouchesSide Lunge Workout Part 1: Tabata Strength Intervals Instructions: Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest for a total work time of 3:50 for each of the 3 tabata workouts below. Rest 1 minute between each of the tabata workouts. Hit a baseline number of reps during the first 20 seconds and work to maintain in order to build endurance. Dumbbell Deadlift (strength)Side Plank (switch sides each round)Sprinter Sit Ups (power) Workout Part 2: Conditioning 6 Min AMRAPInstructions: Move through the following sequence as many times as possible during the 6 minutes. Keep the dumbbells out for some core conditiong. Use weights to increase stability thoruhg the core. Make sure to engage core to ensure proper form and engagement. 12 Renegade Row10 Dumbbell Up and Overs8 Burpees Cool Down: 3:00 minutesDown dog calf march into Cobra Stretch. Seated Hamstring Stretch and T Spine Stretch. Child’s Pose. Week 8: This Lunge Workout Will Build Leg Strength In Minutes When: December 13th, 2017 @ 7:00pmEST This 45 minute burner will grow your legs like weeds. Warm Up: 5:00 minutes2 X :30 seconds Touch Down JacksLunge + High Knee PullPush Up w/ Plank RotationHip TouchesSide Lunges Workout Part 1: 12 Minute Weighted Lunge VariationsInstructions: Weighted lunges challenge stability and help build strength. While moving through this portion of the workout maintain proper knee position over ankle, engage through your hamstring not your quads, squeeze your abs and focus on a single point for balance. Perform 8 reps of each of the following for 3 rounds total. Being unweighted for scaling. 1. Bulgarian Split Squat (kettlebells held at side)*Back Foot Elevated on bench or boxBalance through front foot, descend down to parallel2. Side Lunge (kettlebell held in goblet position)Feet wide, hips go back and down as low as possibleKettlebell offers weighted element with core stability as well3. Overhead Walking Lunge (kettlebell held overhead, dorsiflexion during step)Balance is tested with each stepwalking lunge allows for dorsiflexion of foot and full strides give hamstrings full Range Of Motion Workout Part 2 Power Lunge WorkoutInstructions: Every 2:00 for 6 total sets, or 12:00 total minutes, complete the following:12 Jump Lunges12 Push Ups12 Ice Skaters12 V Ups Cool Down: 3:00 minutesDown dog calf march into Cobra Stretch. Seated Hamstring Stretch and T Spine Stretch. Child’s Pose. Week 9: These Bodyweight Intervals Will Get You To The Finish Line When: December 20th, 2017 @ 7:00pmEST The mud demands power even you’re when tired. These cardio intervals followed by explosive movements will keep you movin’ through the muddy miles. Warm Up: 5:00 Minutes2 X :30 SecondsTouch Down JacksLunge + High Knee PullPush Up W/ PLank RotationHip TouchesSide Lunge Workout Part 1: 3 Banded ExercisesInstrcutions: These banded exercises should be down with a partner or a heavy kettlebell for weight to increase power output. Banded Chariot Run X 4 reps: Band goes around the waist. Explosively sprint 15 feet pumping your legs in an all out effort. Banded Row X 10 reps: Anchor your band to the Kettlebell. Then, with your chest upright, powerfully pull the band to your body while maintaining quarter squat position.Banded Press X 8 Reps: Stand on the band, and begin with band rested in Front Rack Position. Then, forcefully press band overhead to full extension, before slowly lowering back into the front rack position. No pause at chest, press forcibly right back overhead. Workout Part 2: Bodyweight Power WorkoutInstructions: Complete the following 3 4 Minute AMRAPS by moving through the sequence of movements as many times as possible during the 4 minutes. When 4 minutes is up, rest 2 minutes before moving onto the next 4 Minute AMRAP. A) 4 Minute AMRAP15X Squat15X Plyometric Push Ups (use a band around elbows to allow for POP off ground)Rest 2:00B) 4 Minute AMRAP10X Burpee Box Jumps30X High Knees (each time foot is raised, toes touch the top of box)Rest 2:00C) 4 Minute AMRAP5X Ring Row10X Jump Lunges Cool Down: 5:00 MinutesDowndogCalf marchCobraHamstring + spine stretchChilds pose Week 10: This Sandbag Workout Will Smoke Every Muscle In Your Body When: January 3rd, 2018 @ 7:00pmEST Don’t have a sandbag? Don’t worry, E-Rock willsub it with something just as challenging. Toughen up? You must. Warm Up: 5:00 Minutes2 X :30 SecondsTouch Down JacksLunge + High Knee PullPush Up W/ PLank RotationHip TouchesSide Lunge Workout Part 1: Sandbag Strength TrainingInstructions: Perform the folllowing exercises Tabata style. For each, complete 4 rounds of 30 seconds of work, followed by 30 seconds of rest. Then, move onto the next movement. The goal of these movements and range of motion. If you don’t have a sandbag choose a household item of a comparable weight. Sandbag Good MorningsSandbag SquatsSandbag CleanSandbag RowsSandbag Squat Up and OversWorkout Part 2: Sandbag ConditioningInstructions: Perform the movements (sandbag burpess, V ups, sandbag clean and press) for time in the following rep scheme:15-12-9-6-3Sandbag BurpeesV UpsSandbag Clean and Press Cool Down: 5:00 MinutesDowndogCalf marchCobraHamstring + spine stretchChilds pose Week 11: Light Up Your Lower Body With This Leg Workout When: January 10th, 2018 @ 7:00pmEST This partner leg-workout is about pushing yourself, teamwork, and accomplishing something extraordinary. Yes, we just called the squat extraordinary. Week 12: Go Balls To The Wall On Your Upper-Body When: January 17th, 2018 @ 7:00pmEST Alright Mudder Nation, it’s time to bring in the body weight, battle ropes and dumbbells ‘cause we’re celebrating a badass last week.