The term 'Move' in your Training Guides is referring to the act of walking, power walking, jogging, or running. We use this term instead of 'run' because Tough Mudder is not a race and you can move at any pace that you want. The main goal of your cardio sessions, warm-ups, and cool-downs is to achieve the distance listed, regardless of how long it takes, just like you'll do at your event.

The number of times you will complete the workout or circuit. For example, if your workout is 3 rounds, you will complete all of the exercises for the number of reps or seconds listed, and then repeat until you have gone through the workout three times.

Short for repetition. One exercise movement. For example, Squats x 10 reps means you will complete 10 squats.

A combinatioin of exercise movements. One round is typically made up of one or more sets.

Short for seconds. An exercise designated by sec means you will complete the exercise movement until the time is up. For example, Plank x 30 sec means you will hold a plank for 30 seconds before proceeding to the next part of the workout.

Short for minutes. An exercise designated by min means you will complete that exercise movement until the time is up. For example, 2 Min Move means you will move for 2 minutes before proceeding to the next part of the workout

Typically seen in the stregth portion of your workout, this is the time you will take between rounds to catch your breath, grab water, and reset. During this time you will not be completing any exercise movment.

Typically seen in the cardio portion of your workout, this is time you will take between rounds to catch your breath. During this time, your workout does not stop. You should continue moving forward, even if at a slow walk, with the goal of having your heart rate decrease. During a recovery, you should be focused on taking deep breaths through your lungs.

Short for each side. An exercise designated by ea means that you should complete that same movement for both sides of the body. Depending on the movement, that may be left arm and right arm, left leg and right leg, or left side and right side. For example, Lateral Lunge x 10 reps ea means you will complete 10 Lateral Lunges to the left, and then 10 Lateral Lunges to the right.

An exercise designated by yard means that you will complete the exercise movement for the distance listed. If you do not have a measured out plot of land, like a track or football field, you can measure 1 yard as 1.5 steps. For example, Farmers Carry x 20 yards means you will complete the Farmers Carry for the 20 yard distance (30 steps) before proceeding to the next part of the workout.

Abbreviated for as many rounds as possible. For an AMRAP workout, complete the circuit or workout for as many rounds as you can within the given time duration.

A Ladder workout indicates adding additional reps or time each round.

Tabata is a type of High Intensity Interval Training (HIIT). During a Tabata workout, you will complete one exercise movement for a given number of rounds. Each round consists of 20 seconds of work, followed by 10 seconds of rest. Once all of the rounds are complete for an exercise, continue through each exercise movement until the final exercise is complete.

On a hill, bridge or an incline treadmill, go up and down the incline for the given duration of time.

Speed work focuses on decreasing your overall time to complete your distance goals. A Speed Work workout will include a fast pace portion for a specified distance or time followed by a recovery period. You will continue repeating the workout until a distance goal is reach or a number of rounds is complete.

During an easy move, you should maintain a snlower pace. You should be able to have a conversation with a training partner or sing while completing this move.

During a fast move, you should reach a pace that is uncomfortable, but sustainable for the duration of the workout. Fast pace does not mean sprint, it means to move faster than your base. If you typically walk, take it up to a power walk. If you typically jog, take it up to a slow run.

The goal of endurance training is simple: complete the distance. As best as possible, you should try to complete the distance without stopping completely. Endurance cardio days will be a longer distance than you are completing during the week and each week the distance will increase.

Active Recovery is a time to let your body repair and replenish, helping you reduce fatigue and injury risk. Rather than just resting, you can recover by performing a low intensity exercise. Activities that can be considered Active Recovery include walking, swimming laps, yoga, cycling, and stretching/foam rolling. During an Active Recovery session, you should get your blood flowing but not be so intense that you elevate your heart rate too much. You should be able to sing and breath through your nose the entire time

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