Try this workout to prepare for race day!

If you checked in last week, you would see we went over the basics of what to expect when signing up for your first obstacle challenge. You have your race day picked, got your gear, and now the real fun begins; training! As I touched on last week, relying on just logging miles and hitting your basic weights is not going to cut it! So I’m going to give you guys a look at one week of my “Warrior” Trainer that got me prepared for my first Tough Mudder:

The Warrior Trainer

Workout 1

Circuit 1
BB Walking lunges	1x25	Burpees	1x15
Overhead BB Squat	1x20
*REPEAT FOR 4 ROUNDS	30 SECONDS REST BETWEEN ROUND
Circuit 2
BB Sumo Squat	1x15	Weighted Hyper Extension	1x15
Jump Squat	1x15
*REPEAT FOR 4 ROUNDS	30 SECONDS REST BETWEEN ROUNDS
Circuit 3
Heavy Hack Squat	1x15	Dead Lifts	1x15
Box Jumps	1x20
*REPEAT FOR 3 ROUNDS	90 SECONDS REST

 

 

Workout 2

Circuit 1
Decline Push Up	1x14	DB Chest Press	1x15
DB Overhead Extension	1x15	Deadmill Sprint	1 minute
*4 rounds	*30 sec rest
Circuit 2
Chest Flys	1x15	Tricep cable Pull Downs	1x15
Treadmill sprint	1 minute
*3 rounds	*90 sec rest
Circuit 3
Overhead Cable Extension	1 x 20	Cable Bicep Curl	1x12
Deadmill sprint	1 minute
*2 Rounds	*No Rest

 

 

Workout 3

Road Warrior Session 1

5 minute warm up on treadmill

3 minute 70 degrees walking incline with 25 pd. Plate above head

5 minute moderate treadmill jog

3 minute walking lunges with 10 pd DB

5 minute brisk treadmill jog

1 minute sprint

5 minute moderate treadmill jog

8, 45 sec. deadmill pushes

 

Workout 4

AMRAP Workout

Time: 20 minutes

Box Jumps: 18 reps

Pull Ups: 15 reps

Jump Rope: 100 reps

Ring Rows: 10 reps

Weighted Thrusters: 8 reps  

This is just a glimpse in what my week 1 of training looked like. I follow a 4 work day, 2 rest day format on my obstacle training. I also look to start supplementing powerlifting, aerobic and anaerobic, and traditional endurance and obstacle course training later on in my training program.

My biggest tip? Keep your body guessing by switching your program every week by weight, endurance, speed, or reps. It’s also important to note, that trying to make advances in every aspect of training can be frustrating; focus on one improvement at a time.

I also suggest speaking to someone who has ran the course before if possible. They may give you insider insight to supplement in your future weeks of training.

Good luck competitors!