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TRAINING GUIDE

Your Journey to the Race Starts Here.

We know you're an elite Tough Mudder athlete. You've probably got plenty of training tips already. But just in case, or if you're interested in taking things up a notch or 10, we've put together a Tough Training Guide designed to help you survive some of the toughest races on the planet.

Training can be repetitive. All those miles logged, all that time at the gym- maybe it's time to give your workout the kick in the ass it so sorely needs.

You'll want to know you did everything you possibly could to get yourself ready for a run at the money or at least your personal best and the prestige that comes with completing. So start training like you mean it, Mudder, while the finish line is still months away. It's time to Step The F*ck Up.

GET TOUGH, STAY TOUGH:

Pain doesn't last forever. But glory does. Fearlessness is your friend. So are those nerves. Own them. Then the course.

FUEL UP WITH

RAISE THE STEAKS WITH

HIGH-INTENSITY INTERVAL TRAINING:

Combining explosive exercise with short periods of rest is exactly what the course is about. The workouts are HARD, scale down as needed to basic movements or lower weights. You know your fitness level better than anyone else.

HOW TO USE THIS GUIDE:

? Can't run 5 miles? Download the Challenge Series Guide.

? Training for Tougher Mudder? Cap your running mileage at 12.

? Training for 25+ miles at Toughest and World's Toughest Mudder? Complete the full 3 month plan.

OTHER WAYS TO TRAIN:

? Join live Wednesday workouts on Facebook from Tough Mudder Bootcamp hosted by top trainers.

? Workout in under 10 minutes anywhere, anytime with one of the quick HIIT circuits on our YouTube training playlist.

DON'T FORGET:

Toughest Mudder and World's Toughest Mudder are Probably The Toughest Endurance Challenges on the Planet. Race day is when you'll need your best training is how you get there strong and ready to run like hell.

GEAR UP WITH

KILL THE QUIT WITH

3 MONTHS TO GO LISTEN UP, MUDDER Congrats on stepping the f*ck up. You're the best of the best. Now start training like it. Scale the movements down or lower weights if workouts are too hard.

WEEK

1WARM UP 3 Rounds: 800m run 20x Slam Ball 20x Wall Ball

SKILL DEVELOPMENT 15 minutes or Quality: 10X Weighted Box Jump with

Medicine Ball 15 Chin Over Bar Hold 20X Diamond Push Ups

WARM UP 500m Row 15x Burpees 300m row 10x Burpees 100m Row 5x Burpees

STRENGTH Dumbbell Deadlift 5X12 *As heavy as possible -Superset with :10 Ring or

Bench L-Sit Hold

CONDITIONING 25-20-15

Front Squats Sit Ups

*250m Row after each set

ENDURANCE Run 5 miles

REST Kick up your feet and watch

old WTM documentariesget pumped.

RUNNING BASELINE Set your timer for

45 minutes, Run as far as possible within that time. Record distance.

- Note your pacing. -Focus on proper

running form

RECOVERY Active Stretching. Hydrate and fuel within

30 minutes.

*CAN'T RUN 3-5 MILES YET? TRY THE TOUGH MUDDER CHALLENGE

SERIES WORKOUT GUIDE.

WARM UP 800m run, 3 rounds: :30 Handstand Hold

12x Push Ups

CONDITIONING 5 rounds of:

-2 minutes work duration- 1 minute rest: 8x Dumbbell Strict Press

(two kettle bells are more challenging) 10X Dumbbell Thrusters

6x Toe 2 Bar

ENDURANCE 2 mile run at an easy pace

50x 4x Flutter Kicks 50x Leg Leavers

NUTRITION TIP Have a grocery store

adventure. Buy a vegetable you have never

eaten before.

WEEK

WARM UP 3 Rounds: 250m Row, 10x Sit Ups, 10x V Up, 10x Jumping

Air Squat

STRENGTH

2Kettlebell Goblet Squat 5?5 *HEAVY!

CORE DEVELOPMENT 3 Rounds for Quality, not time: 10x Overhead

Lunges (5/side) 10x Box Step Up (with weight) 100m Suitcase Carry (1 arm

Farmer Carry- Switch arms after 50m)

CONDITIONING: 8 minutes as many rounds of

the circuit as possible: 15x Kettle Bell Swing

30x Jump Rope 20m Sprint to cone/ 20m Side

Shuffle Back -immediately followed by: 50x Sit Ups

ENDURANCE Run 5 miles

WARM UP 800m run, 20-15-10 reps: Inverted Push Up, 4 count Mt. Climbers, DB Russian Twist

ENDURANCE 800m Run ?rest 1:00 400m Run ?rest 1:30 200m Sprint ?rest 2:00 Repeat for 4 Rounds

CONDITIONING 2 Rounds of the following circuit: 20X Single Arm KB Swings

10x Burpees 20X Single Arm KB Swing

10X Jump Lunges Hydrate and fuel within

30 minutes

WARM UP 3 Rounds: 250m Row 20x 1 leg Hip Bridge (10/side) 10X Burpee Over Bar

STRENGTH Dumbbell Deadlift

5X5 *Heavy Sumo Deadlift 3x5 *Heavy

STAMINA 1 Round not for time: 800m Sandbag Carry 15x Dumbbell Plank Rows

(each arm)

CONDITIONING Preform as many rounds of the following circuit

in 20 minutes: 15x Pull Ups 20x DB Push Press (not to heavy) 200m Sprint

REST Mental Health Day

ENDURANCE Run 5 miles

NUTRITION TIP Meal prep is simple. Plan your next three breakfasts in advance.

FUEL UP WITH

RAISE THE STEAKS WITH

GEAR UP WITH

KILL THE QUIT WITH

3 MONTHS TO GO

WEEK

3RUNNING BASELINE Set a timer for 45 minutes. Run as far as possible within that time. Record Distance. -Note pacing and distance compared to previous attempt. -Focus on proper running form.

Hydrate and fuel within 30 minutes

WARM UP 3 Rounds: 200m run, 15x

Push up, 15x Sit Up

4ENDURANCE 800m Run?Rest 1:00 400m Run?Rest 1:30 200m Sprint?Rest 2:00 Repeat for 4 rounds

CONDITIONING 4 Rounds for time:

12x Toe 2 Bar 15x Dumbbell

Push Press 100m Sprint 1 min. rest

Hydrate and fuel within 30 minutes.

WARM UP 500m Row, 3 rounds: 10x Kettle Bell Swing 20m Inch Worm with Push Up

10x Ring row STRENGTH

Dumbbell Strict Press 5X5 (heavier than last attempt)

CONDITIONING 7 minutes of the following couplet: 8x Dumbbell Deadlift

8x Box Jumps Then, 3 min rest-

4 min. AMRAP: 20x Jump Ropes 10x Hanging Knee Raises MIDLINE DEVELOPMENT 8 Rounds of 12x DB Russian Twist :15 Superman Hold

ENDURANCE Run 7 miles

ENDURANCE Run 6 miles

WARM UP Ultimate Tough Mudder

Warm Up CONDITIONING Ultimate Worlds Toughest Mudder Workout Perform as much work continuously for 30 minutes; 50 Squat Jumps 50 Dumbbell Sit Ups 40 Dumbbell Push Press

40 Burpees 30 Pull Ups 30 Clapping Push Ups

20 V Ups 20 Planked Dumbbell Rows

10 Bench Dips 10 Weighted Dumbbell Lunges

Hydrate and fuel within 30 minutes

WARM UP Grab your workout partner

400m run 15 Alternating Jump Squats

12 Alternating Rope Lowers

PARTNER CONDITIONING 50 Sumo Deadlifts

High Pulls 50 Goblet Squats

3 mile run 20x Rope Climbs

3 Mile run 50 Goblet Squats 50 Sumo Deadlifts

HighPulls

*Partners split reps however needed using 1 Rope-

Partners will run together

WARMUP 3 rounds: 200m run 5x Sandbag Back Squats 5 Sandbag Thrusters 5x Sandbag Back Squats

STRENGTH DEVELOPMENT Sandbag Walking Lunges 5 Sets of 8 reps on each leg -superset with 15 Burpee-Slam Balls after each set

CONDITIONING 4 Rounds for time: 50m Bear Crawls

10x Push Ups 20x Kettlebell Swings

(35/25)

WARM UP 3 Rounds: 300m Row

10x Push Up 3X Wall Climb

STRENGTH Dumbbell Strict Press 5?5 (heavier than the last test)

CONDITIONING 3 Rounds for time:

20x Box Jumps 20x Kettlebell Swings

500m row

MIDLINE CONDITIONING Accumulate 2 min. Plank Hold

2 min. Hollow Hold 5 min. Superman Hold

WARM UP 500m Row, 20-15-10 reps:

Wall Ball Russian Kettle

Bell Swing

STRENGTH DEVELOPMENT Dumbbell Deadlift 5?12 -Finish each set with a 100m Farmer Carry

CONDITIONING 1 Round not for time: 400m Hero Carry (grab your

workout partner) 30x Slam Ball

400m Farmer Carry

CONDITIONING 18-15-12-9 reps of the

following couplet: Wall Ball shots Burpees

ENDURANCE Run 7 miles

ENDURANCE Run 8 miles

NUTRITION TIP Thank your training partner

for always being there. Invite them over for dinner and make something fun.

NUTRITION TIP Protein is the best nutrient for recovery. Make sure you are eating 1g per 1lb of bodyweight.

WEEK

FUEL UP WITH

RAISE THE STEAKS WITH

GEAR UP WITH

KILL THE QUIT WITH

2 MONTHS TO GO KEEP PUSHING Event day is just two short months away. There are miles to go and squats to be squatted. Keep your head down and grind, grind, grind. *If you're training for Tougher Mudder, cap your miles at 10 and continue sprint, cardio and strength training.

WEEK

WARM UP 3 Rounds:

1300m Row 10x Push Ups 3X Wall Climb

STRENGTH DEVELOPMENT Dumbbell Strict Press 5?5 (heavier than the last test)

CONDITIONING 3 Rounds for time:

20x Box Jumps 20x Kettlebell Swings

500m Row

WARM UP 800m run, 3 rounds:

15x Air Squat 10x 4 count Mt. Climbers

STRENGTH Double Kettlebell

Front Squats 5X 10 (focus on quality

not speed)

ENDURANCE 4 Rounds not for time:

50m Bear Crawl 2x Rope Climb 10x Broad Jump

1 Mile Run

CONDITIONING 7 min. AMRAP: 15x Kettlebell Thruster 15x Pull Ups

ENDURANCE Run 5 miles

WARM UP 800m Run, 3 Rounds:

25m Bear Crawl 25m Crab Walk

STRENGTH DEVELOPMENT Decline Push Up 5?10 Wall Climb 5X2 Handstand Hold 5X :30

CONDITIONING 25-20-15-10: Sandbag Thruster

Burpees Hydrate and fuel within 30 minutes

WARM UP 2X 400m Jog

400m Run 200m Sprint 8X Burpee Over

Slam Ball

PARTNER CONDITIONING 4 Rounds for time: 100x Push Ups 5x Rope Climb 100x Slam Ball 2 mile Run (1 mile each partner, together)

WEEK

WARM UP Pre-3 Rounds: 250m row or run

10x Sandbag Goodmorning 10x Sandbag To Shoulder

STRENGTH

2Dumbbell Deadlift 5?5 (heavier than last test) Weighted Pull Up 5X5

POWER DEVELOPMENT 4 Rounds, not for time:

10x Tuck Jumps 15x Slamball overhead toss

(as high as possible) 15x Bench Dips

CONDITIONING 5 Sets of work, 1 min rest

between sets: 3 minute work period:

3x Box Jumps 6x Push Ups 9x Air Squats

RUNNING BASELINE Set a timer for 45 minutes. Run as far as possible within that time. Record Distance.

-Note pacing and distance compared to

previous attempt. -Focus on proper

running form.

Hydrate and fuel within 30 minutes

WARM UP 500m Row, 15-10-5:

DB Push Press Push Ups

Broad Jump

STRENGTH DEVELOPMENT Dumbbell Strict Press: 5?5 (heavier than last attempt)

CONDITIONING Work continuously for 18 minutes on the following triplet:

21x KB Swing 12x Pull Ups 200m Sprint

ENDURANCE Run 6 miles

WARM UP 2 Rounds: 400m run 15x Jumping Air Squats

10x V Ups

STRENGTH Double Kettlebell Front Squats 5X12 (go heavier than

the last test)

STAMINA (to be done preferably with a

workout partner) 2 Rounds for quality

not speed: 400m Buddy Carry drag a heavy sand bag

or object 100m 20x Overhead KB Lunges

CONDITIONING 5 rounds as fast as possible:

15x Wall Ball 30x Jump Rope

8x V Ups

ENDURANCE Run 9 miles

ENDURANCE Long run 10 miles

TOUGH TIP 8 hours of sleep per night resets your hormones and

reduces stress.

TOUGH TIP Hydrate for tomorrow, today! Drink 8, 12oz glasses of water.

FUEL UP WITH

RAISE THE STEAKS WITH

GEAR UP WITH

KILL THE QUIT WITH

2 MONTHS TO GO

WEEK

PARTNER WARM UP 400m Run together 3 rounds alternating reps

back and forth: 10x Slam Ball 15x Wall Ball

310x Kettlebell Swings PARTNER WORKOUT/ CONDITIONING 1 mile run 100x Pull Ups 1 mile run 200x Push Ups 1 mile run 300x Air Squats 1 mile run

Partners will run the miles together but break

up the reps equally on all the bodyweight movements.

Hydrate and fuel within 30 minutes.

WARM UP 3 rounds: 200m Row 30 second Handstand

4against wall STRENGTH DEVELOPMENT Dumbbell Push Press; In 7 attempts, work up to your heaviest 5 rep max

CONDITIONING Work Continuously for 18 minutes and complete as

many reps as possible; 15 Pull Ups 30x Wall Ball 200m Sprint

WARM UP Run 400m Forward, Run 400m Backward, 20-15-10: Kettlebell Toe Touches

Kettlebell Swings Kettlebell Step Up

ENDURANCE/ AGILITY DEVELOPMENT 60 X Alternating

Toe Touches on Object 30X Lateral Box Jumps 5X :30 Line Drills (moving laterally, side shuffle from cone

to cone spaced 15m apart)

CONDITIONING 15x 1 Minute Rounds. If you complete the work within the minute, rest remaining time. 4x Kettle Bell Deadlift *heavy 8X Kettle Bell Push Press *light 4X Burpee over Kettlebell

Immediately after, Jog 2 miles.

ENDURANCE Run 10 miles

ENDURANCE Run 10 miles

WARM UP 1K Row, 3 rounds:

5x Pull Ups 10x Push Ups 15x Air Squats

STRENGTH DEVELOPMENT Deadlift: 6X10 (descend to the ground on each rep slowly, >:03)

ENDURANCE 3 Rounds for quality not time: Pull Sandbag Backwards 100m, 20x Broad Jumps, 15x Ring Row (as parallel to ground as possible)

CONDITIONING 5 Rounds of the following circuit as fast as possible:

10x Burpees 10x Single Arm KB Swings 10X Hanging Knee Raises

RUNNING BASELINE Set a timer for 60 minutes.

Run as far as possible within that time. Record Distance.

-Note pacing and distance. -Focus on proper running form.

WARM UP 800m run, 20-15-10: Jumping lunge, Banded Squats (band sits just below knee, drive knees out into band)

STRENGTH DEVELOPMENT SandBag Lunges 3X 50m -superset each set with 12 lateral cone touches (side shuffle from cone to cone, spaced 15m apart)

ENDURANCE 3 Rounds for quality not time, not for time: 15X Air Squats w/

Bottom Pause 200m Farmer Carry

12X Toes to Bar

CONDITIONING 4 Rounds for time:

30x Jump Rope 10x Kettlebell Swings

400m Run

PARTNER WARM UP 3 rounds: Row 200m

10x Burpee Pull Ups

With your workout partner, alternate rounds of the circuit for 60 minutes: 50m Sprint 3X Pull Ups 6X Push Ups 9X Air Squat

WARM UP 400m run, 21-15-9 reps:

4 count Mt. Climbers Push Ups

4 count Flutter Kicks

STRENGTH DEVELOPMENT Inverted Push Up 5X 12 Clapping Push Up 5X 8 Handstand Hold 5X :20 12 min. AMRAP: 15x DB Thruster 15x Box Jumps

15x Sit Ups

ENDURANCE Run 2 miles. Rest 3:00. Repeat

ENDURANCE Run 12 miles

ENDURANCE Long run 15 miles

NUTRITION TIP Good Fats include olive and coconut oil. Cook with coconut oil, drizzle olive oil

on salads.

NUTRITION TIP Don't fear carbs. You need them to fuel intense training.

WEEK

FUEL UP WITH

RAISE THE STEAKS WITH

GEAR UP WITH

KILL THE QUIT WITH

1 MONTH TO GO IT'S GO TIME You're one month from the starting line. It's time to kick things up a notch (or 10). Power through these last 4 weeks and get ready to run like hell. Logging longer runs now means you'll be closer to getting 25+ miles at Toughest or World's Toughest Mudder.

WEEK

WARM UP 3 rounds: 250m Row 10x Kettlebell Swing 10x Burpees

1STRENGTH Sumo Deadlift 5X 12 Dumbbell Plank Rows 3X20

ENDURANCE 3 rounds, not timed: 800m Sandbag Run run, 16x 1 leg Dumbbell Deadlift (8/side)

25x V Ups

CONDITIONING 15 min. AMRAP: 50x Jump Ropes

200m Run 15x Burpees 500m row

RUNNING BASELINE Set a timer for 60 minutes. Run as far as possible within that time. Record distance.

-Note pacing and distance. Compare to last test.

-Focus on proper running form.

ACTIVE RECOVERY Mobility work

WARM UP 500m Row, 3 rounds: 12x Push Ups, 12x DB Push Press, 8x Ring Row

STRENGTH Every Minute for 10 minutes complete, 8X1 arm Push Press (each Arm), 8X 1 arm Dumbbell Bent Over Row *As heavy as possible

CONDITIONING 6 Rounds for time:

10x Toes 2 Bar 15x Wall Ball 20x Kettlebell Swings 1 min. Rest

THE DURABILITY 2 Sets: 1:00 Plank Hold

1:00 Wall Sit 1:00 Bar Hang

STRENGTH Set a clock for 12 minutes. At the top of each minute perform 8 HEAVY Double Kettlebell Front Squats and

8 Side Lunges.

ENDURANCE 3 Rounds for quality and not

timed: 15X Front rack Sandbag Step Ups

10m Burpee Broad Jump 100m Buddy Carry (alternate with partner at the 50m mark)

CONDITIONING Complete as many rounds of

the following circuit in 15 minutes: 10x Pull Ups 20x Push Ups

30x Air Squats

ENDURANCE Long run 18 miles

NUTRITION TIP Inflammation kills performance. Stay away from processed grains

and sugar.

WEEK

WARM UP Perform the following

2work with your Training Partner while carrying a sandbag. Trade off work as needed but sandbag must not touch the ground until all work is complete:

CONDITIONING 3 Mile Run

100x 4count Flutter Kicks 2 mile run

150x Burpees 1 mile run

200x Air Squats

ENDURANCE Run 13 miles

WARM UP 800m Run, 3 rounds:

10x Burpees 10x Wall Ball Push Press (wall ball without

the squat) 10x Push Ups

STRENGTH 3X8 Inverted Push Ups 3X8 Dumbbell Strict Press

CONDITIONING 7 minutes of the circuit: 7x Dumbbell Thruster

10x Box Jump 2 min. rest

7 Minutes of the circuit: 10x Single Arm KB Swings

20x Wall Ball

ACTIVE RECOVERY Mobility work

STRENGTH 3 Rounds for quality, not for time: 12x Sumo Deadlift W/ KB, 20x lateral step ups W/ KB held in Front

Rack Position, 15x Strict Hanging

Knee Raises

CONDITIONING Perform each exercise for 1 minute, no rest

in transition. Tuck Jumps

Push Ups Bear Crawl Reverse Lunges Plank Rows Rest 1:00 after Plank Rows, repeat for 3 total cycles. Goal is to remain consistent in total reps across all cycles.

RUNNING BASELINE Set a timer for 60 minutes. Run as far as possible within that time. Record Distance.

-Note pacing and distance. Compare to last test.

-Focus on proper running form.

NUTRITION TIP Try a Natural energy boost.

Drink Kombucha Tea. Your gut will enjoy the probiotics.

FUEL UP WITH

RAISE THE STEAKS WITH

GEAR UP WITH

KILL THE QUIT WITH

1 MONTH TO GO

WEEK

3STRENGTH Double KB Push Press 5X5, then, 3X3 *Heavy

CONDITIONING For 22 minutes, alternate

between these two couplets: Even Minutes: 5x Pull Ups + 10x Push Ups Odd Minutes: 10x Sit Ups 20x Jump Rope

WARM UP 800m row, 20-15-10 reps:

Inch Worm Jumping Air Squats

Jumping Lunges

STRENGTH DEVELOPMENT Sandbag Lunges 4X 50'

ENDURANCE 3 Rounds for quality not time: 20m Crab Walk, 20x Jumping Air Squats, 20x Explosive Sit Ups

to standing position

CONDITIONING 15 minutes to complete as many rounds as possible: 8X Sumo Deadlift High Pulls 8X KB Reverse Lunges

8X Toes 2 Bar 8X Mountain Climbers

ENDURANCE Run 10 miles

STRENGTH Single Leg KB Deadlift 3X 10

(each Leg, focus on form) Sumo Deadlift 3X10

4ENDURANCE 3 Rounds for quality not time: 25m Crab Walk 20x Glute Bridges 10x Burpees Box Jump

CONDITIONING Set a clock for 18 minutes. At the top of each minute,

work to complete the following work:

8x Kettlebell Swing (35/25) 10x Sit Ups

Once work is completed, rest remaining time. Intensity is what we are looking for!

ENDURANCE Run 8 miles

RUNNING BASELINE Set a timer for 80 minutes.

Run as far as possible within that time. Record Distance.

-Note pacing and distance. -Focus on proper running form.

WARM UP with Partner 1 mile Run Together, then 3 rounds of 5 Pull Ups 10 Push Ups 15 Air Squats

PARTNER CONDITIONING Alternate with your partner each round for 50 minutes, 1 Rope Climb 10 Plank Rows 10 Db Squats 50m Farmer Carry

No partner? Build in rest times between sets.

WARM UP 3 Rounds: 250m row 25m Bear Crawl 25m Crab Walk

STRENGTH Inverted Push Up X30 Single Arm Dumbbell Press X30

(each, HEAVY) Bench (or ring) Dips X30

CONDITIONING Complete the following circuit

6 times: 10x Dumbbell Push Press 10x Alternating Knee To Elbow

10x Toes 2 Bar

ENDURANCE 1 mile run repeats. Run 1 mile, rest 1:1, repeat for 3 total miles.

Look for consistency and pacing

REST Check your gear list and pack

your race day bag.

CONDITIONING Ultimate World's Toughest

Mudder Workout Perform as much Work

Continuously for 30 minutes:

50 Squat Jumps 50 Dumbbell Sit Ups 40 Dumbbell Push Press

40 Burpees 30 Pull Ups 30 Clapping Push Ups

20 V Ups 20 Planked Dumbbell Rows

10 Bench Dips 10 Weighted Dumbbell Lunges

Hydrate and fuel within 30 minutes

REST Recharge before race day.

NUTRITION TIP Keep your nutrition on point for race day. Don't make last minute changes, you already

know what works and what doesn't.

NUTRITION TIP Simplicity is healthier. Cook a meal with your training partner and only

use 7 ingredients.

IT'S TIME TO STEP THE F*CK UP.

THE COURSE IS WAITING FOR YOU.

WEEK

FUEL UP WITH

RAISE THE STEAKS WITH

GEAR UP WITH

KILL THE QUIT WITH

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