Guaranteed to Crush! 12 Week Tough Mudder Training Plans

After Running my  first Tough Mudder Last week I am hooked. Obstacle Course Racing is definitely part of my foreseeable future! This time around I was completely unprepared and it hurt. Really Bad! To give perspective, I did no physical fitness at all in the 4 weeks prior and before that it was hit and miss.  This will not happen again. So I took to the web and searched for some of the best 12 Week Tough Mudder Training Plans

12-week-tough-mudder-training-plan

Plan #1 – 12 Week Tough Mudder Training Video

Here’s a great video from ScottHermanFitness that not only gives you a 12 week exercise plan, but also you can see what exactly the exercises are.  There are also some great tips for what to wear at the end of the video. 

I’ve added formatted a 12 week plan below

 

Alternate these 3 workouts daily for 12 weeks. It’s important to increase intensity and weight gradually to build muscle and endurance. I would also recommend training outdoors at least part occasionally and modify exercises as needed.

Workout A

HIIT Cardio (High Intensity Interval Training)

  • 1 minute walk / jog for recovery
  • 30 seconds running as fast as you can
  • Repeat this cycle through the entire workout
  •  Run on no incline for 15 minutes
  • Increase to maximum Incline for 10 minutes

Workout B (Circuit 1)

Complete 10 rounds of 10 reps each with as minimal rest as possible between each exercise

  • Monkey Bar Pull-Up
  • Plyo Push-Up
  • Goblet Squat

Wourkout B (Circuit 2)

  • Complete 6 rounds with as minimal rest as possible between each exercise
  • Army Crawl (20 feet)
  • Alternating Jumping Lunge (1 – 1 Count; 15 reps)
  • Cool-Down:
  • Sandbag Walk- Carry 10 – 50 pounds (5 minutes)
  • Incline Sandbag Walk- Carry 10 – 50 pounds (5 minutes)
  • Side-To-Side Gallop- 8 minutes- Switch sides every 60 seconds (8 minutes)

 

Plan #2 – Simple 12 Week Tough Mudder Training

LeanitUp.com has provided a great routine that is sure to prepare you for the Tough Mudder in 12 weeks. Visit them to get a more detailed version of the exercises.

I really like how easy the set-up on this is. 3 different workouts rotated daily and then a rest day before you start again.   

  • Workout A: Upper Body
  • Workout B: Lower Body, HIIT Cardio (15 m)
  • Workout C: Abs, Distance Cardio (45 m)
  • OFF
  • Workout A: Repeat
  • Workout B: Repeat
  • Workout C: Repeat
  • OFF

 

Workout A – Upper Body

  • Burpees 2 Sets 20 Reps
  • Pull-ups/ Assisted Pull-ups 3 sets 15 reps Note: My pull up game was weak so I followed this program breakingmuscle.com
  • Bent-Over Barbell Rows 3 sets 12 Reps
  • Deadlifts 3 sets 12 Reps

 

  • Dumbbell Snatch 2 Sets 12 Reps per Arm
  • Dumbbell Renegade Rows
  • Sets 12 Reps per Arm
  • Barbell Clean and Press 2 Sets 12 Reps
  • Lat Pull Downs 2 Sets 12 Reps
  • Dips 1 Set to failure
  • Push-ups 1 Set to Failure

Workout B-Lower Body / HIIT Cardio

  • Barbell Squats 4 Sets 12 Reps
  • Walking Dumbbell Lunges 4 Sets 10 Steps per SIde
  • Goblet Squats 3 Sets 15 Reps
  • Romanian Deadlifts 3 Sets 15 Reps
  • Leg Press 3 Sets 15 Reps
  • HIIT Cardio – 15 Minutes
  1. Walk 2 minutes as a warm-up (3 MPH)
  2.  High Intensity Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis. Choose a level that’s intense and forces you to run HARD, but at the same time make sure it feels safe. Start conservative and gradually work your way up over time.
  3. Low Intensity Interval 1: 90 second walking rest interval (3 MPH)
  4. High Intensity Interval 2: 45 second all-out sprint
  5. Low Intensity Interval 2: 90 second walking rest interval (3 MPH)
  6. Repeat 3 additional intervals
  7. 2 minute walking cool-down (MPH

Workout C – Abs/ Distance Cardio

 

  • Cable Woodchoppers 3 Sets 15 Reps per side
  • Crawling Planks 2 Sets 20 Reps
  • Swiss Ball Jackknives 2 Sets 15 Reps
  • Cable Crunches 2 Sets 15 Reps
  • Bicycle Crunches 2 Sets 60 Reps
  • Distance Cardio 45 Minutes

 

Plan #3 – 8 Week Tough Mudder Training Plan

If your in a crunch here’s a great obstacle course race training plan that is sure to get you to the finish line after 8 weeks of training.

Here’s a great 8 Week plan from coachmag.co.uk

NOTE: Tabata is a High Intesity  Interval training program developed in Japan . The purpose is to complete exercises jat a very fast or intense pace then slow down or rest. You can learn more at active.com 

Week 1

Monday 5 rounds, 60 seconds’ rest after each round

  • 25 bodyweight squats
  • 25 bodyweight lunges
  • 15 jump squats
  • 15 jump lunges

Tuesday Run 2 miles (3.22km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 20 squats
  • Tabata mountain climbers: 8 rounds, 20 seconds on, 10 seconds’ rest
  • Friday Run 2 miles (3.22km)

Saturday 10 rounds, 60 seconds’ rest

Sunday Rest

Week 2

Monday 8-12 rounds, 60 seconds’ rest

Tuesday Run 3 miles (4.83km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 10 tuck jumps
  • 10 dumbbell thrusters
  • 10 ball slams
  • 10 box jumps

Friday Run 3 miles (4.83km)

Saturday 10 rounds, 60 seconds’ rest

  • 10 squats
  • 10 burpees
  • 10 sit-ups

Sunday Rest

Week 3

Monday 5 rounds, 60 seconds’ rest

  • 10 squat thrust to broad jumps
  • 50m bear crawl
  • 15 press-ups
  • 20 V-sits

Tuesday Run 3 miles (4.83km) with a 3kg dumbbell in a rucksack

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 15 lunges
  • 20 squats

Friday Run 3 miles (4.83km) with a 3kg dumbbell in a rucksack

Saturday Run up a hill carrying a 4-6kg dumbbell in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 4

Monday 8-12 rounds, 60 seconds’ rest

  • Tabata burpees: 8 rounds, 20 seconds on, 10 seconds’ rest
  • 5 pull-ups
  • 10 press-ups
  • 15 jump squats

Tuesday Run 4 miles (6.44km). Every half a mile (805m) do 15 burpees

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 10 tuck jumps
  • 10 dumbbell thrusters
  • 10 ball slams
  • 10 box jumps

Friday Run 4 miles (6.44km). Every half a mile (805m) do 15 burpees

Saturday 5-8 rounds, 60 seconds’ rest

  • 10 press-ups
  • 10 dumbbell thrusters
  • 10 burpees
  • Tabata mountain climbers: 8 rounds, 20 seconds on, 10 seconds’ rest
  • Sunday Rest

Week 5

Monday 5-8 rounds, 60 seconds’ rest

  • 10 press-ups
  • 10 dumbbell thrusters
  • 10 burpees
  • Tabata mountain climbers: 8 rounds, 20 seconds on, 10 seconds rest

Tuesday Run 5 miles (8.05km) run with a 4kg dumbbell in a rucksack

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 15 lunges
  • 20 squats

Friday Run 5 miles (8.05km) run with a 4kg dumbbell in a rucksack

Saturday Run up a hill, carrying a 4-6kg dumbbell in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 6

Monday 8-12 rounds, 60 seconds’ rest

  • 20 kettlebell swings
  • 10 squat thrusts
  • 10 box jumps

Tuesday Run 6 miles (9.65km). Every mile (1.61km) do 15 press-ups

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 10 tuck jumps
  • 10 dumbbell thrusters
  • 10 ball slams
  • 10 box jumps

Friday Run 6 miles (9.65km). Every mile (1.61km) do 15 press-ups

Saturday 5-8 rounds, 60 seconds’ rest

  • 10 press-ups
  • 10 dumbbell thrusters
  • 10 burpees

Sunday Rest

Week 7

Monday 5 rounds, 60 seconds’ rest

  • 10 pull-ups
  • 20 press-ups
  • 30 squats

Tuesday Run 7 miles (11.27km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 15 lunges
  • 20 squats

Friday Run 7 miles (11.27km)

Saturday Run up a hill, carrying a 4-6kg dumbbell in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 8 (Race week)

Monday 8-12 rounds, 60 seconds’ rest

  • Tabata burpees: 8 rounds, 20 seconds on, 10 seconds’ rest
  • 5 pull-ups
  • 10 press-ups
  • 15 jump squats

Tuesday Run 4 miles (6.44km)

Wednesday Rest

Thursday Rest

Friday Rest