Next Livestream: Week 11
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 minutes
2 X :30 seconds
Squat Jacks
Elbow To Instep Stretch
Russian Twist
Toe Touch
Side Plank Knee To Elbow
Workout Part 1: 5:00 minutes
Set 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 minutes
12 Minute EMOM Circuit
Minute 1, 4, 7, 10: 20 Sit Ups and Squats
Minute 2, 5, 8, 11: 15 Box Jumps and High Knees
Minute 3, 6, 9, 12: 10 Push Ups and Flutter Kicks
Cool Down: 2 minutes
Down Dog calf march into Cobra Stretch
Seated 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 minutes
2 X :30 seconds
Touch Down Jacks
Lunge + High Knee Pull
Push Up W/ PLank Rotation
Hip Touches
Side Lunge
Workout Part 1: Power Circuit
Every :60 for 6 sets, perform the following circuit. Rest the remaining time in the minute and recover for maximal intensity each round.
3 Dumbbell Cleans
5 Sumo Deadlift High Pulls
7 Lunge W/ Press Rotation
Workout Part 2: Lower Body Circuit
10 Minute AMRAP
5 Squat Jumps
7 Dumbbell Step Ups
9 Box Dips
Cool Down: 3:00 minutes
Pigeon 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 minutes
2 X :30 seconds
High Knees
Butt Kickers
Lateral Jabs
Flutter Kicks
Seated Arm Swing/ Kneeling Arm Swing
Workout Part 1: Core Strength
Do 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 Hold
Superman Hold
L Hand on Bar
Workout 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 Workout
12 Minute Alternating Rounds
4-6 Shuttle Sprints (depends on agility drill above)
21 Mountain Climbers
15 Kettlebell Swings
Cool Down: 3:00 minutes
Pigeon 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 minutes
2 X :30 seconds
Jumping Jacks
Elbow to Instep with Reach
Dumbbell Rows
Alternating Knee To Elbow
Squats
Workout 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 Ups
6 Broad Jumps
12 Sprinter Sit Ups
Workout Part 2: Dumbbell 4 Minute AMRAP
6 Dumbbel Jump Squats (held in front rack)
10 Dumbbell Push Press
14 Dumbbell Renegade Row
Rest 2:00 Minutes
Workout Part 3: Bodyweight 4 Minute AMRAP
3 Burpee
6 Puship
9 Ice Skaters
Rest 2:00 Minutes
Workout Part 4: Dumbbell 4 Minute AMRAP
6 Dumbbel Cleans
10 Dumbbell Push Press
14 Dumbbell Renegade Row
Rest 2:00 Minutes
Cool Down: 3:00 minutes
Down 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 minutes
2 X :30 seconds
Touch Down Jacks
Inch Worm Push Ups
Lateral Jabs
Hip Touches
Up Back Overs
Workout 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 press
Bully Stretch: Protects rotator cuff, lengthens bicep tendon for pulling
Scapula Distraction: Stretches upper back, increases range of motion of scapula and decreases neck pain
Workout Part 2: Dumbbell Strength Intervals
Do 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 Rows
Push Press
Jump Lunges
Workout Part 3: Upper Body Conditioning
40 High Knees
30 Mountain Climbers
20 Ring Rows
10 Ring Dips ( Scaled Options)
20 Ring Rows
30 Mountain Climbers
40 High Knees
Cool Down: 3:00 minutes
Down 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 minutes
2 X :30 seconds
Jumping Jacks
Sync Squats
Partner Burpees
Partner Sit Ups
Partner 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 Deadlift
8 Sandbag Squat
8 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. I
Partner 1:
5 V ups
5 Burpee
5 Lateral Line Tough
Partner 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 claps
20 synced mountain climbers
20 synced lunges
Cool Down: 3:00 minutes
Down 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 minutes
2 X :30 seconds
Tough Down Jacks
Lunge +High Knee Pull
Push Up w/ Plank Rotation
Hip Touches
Side 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 AMRAP
Instructions: 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 Row
10 Dumbbell Up and Overs
8 Burpees
Cool Down: 3:00 minutes
Down 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 minutes
2 X :30 seconds
Touch Down Jacks
Lunge + High Knee Pull
Push Up w/ Plank Rotation
Hip Touches
Side Lunges
Workout Part 1: 12 Minute Weighted Lunge Variations
Instructions: 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 box
Balance through front foot, descend down to parallel
2. Side Lunge (kettlebell held in goblet position)
Feet wide, hips go back and down as low as possible
Kettlebell offers weighted element with core stability as well
3. Overhead Walking Lunge (kettlebell held overhead, dorsiflexion during step)
Balance is tested with each step
walking lunge allows for dorsiflexion of foot and full strides give hamstrings full Range Of Motion
Workout Part 2 Power Lunge Workout
Instructions: Every 2:00 for 6 total sets, or 12:00 total minutes, complete the following:
12 Jump Lunges
12 Push Ups
12 Ice Skaters
12 V Ups
Cool Down: 3:00 minutes
Down 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 Minutes
2 X :30 Seconds
Touch Down Jacks
Lunge + High Knee Pull
Push Up W/ PLank Rotation
Hip Touches
Side Lunge
Workout Part 1: 3 Banded Exercises
Instrcutions: 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 Workout
Instructions: 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 AMRAP
15X Squat
15X Plyometric Push Ups (use a band around elbows to allow for POP off ground)
Rest 2:00
B) 4 Minute AMRAP
10X Burpee Box Jumps
30X High Knees (each time foot is raised, toes touch the top of box)
Rest 2:00
C) 4 Minute AMRAP
5X Ring Row
10X Jump Lunges
Cool Down: 5:00 Minutes
Downdog
Calf march
Cobra
Hamstring + spine stretch
Childs 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 Minutes
2 X :30 Seconds
Touch Down Jacks
Lunge + High Knee Pull
Push Up W/ PLank Rotation
Hip Touches
Side Lunge
Workout Part 1: Sandbag Strength Training
Instructions: 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 Mornings
Sandbag Squats
Sandbag Clean
Sandbag Rows
Sandbag Squat Up and Overs
Workout Part 2: Sandbag Conditioning
Instructions: Perform the movements (sandbag burpess, V ups, sandbag clean and press) for time in the following rep scheme:
15-12-9-6-3
Sandbag Burpees
V Ups
Sandbag Clean and Press
Cool Down: 5:00 Minutes
Downdog
Calf march
Cobra
Hamstring + spine stretch
Childs 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.
