GET READY WITH OUR12 WEEK TRAINING PLAN....YOUR TOUGH MUDDER JOURNEY STARTS HERE. Forget fitness levels. Whether you’re an occasional gym-goer or a seasoned couch potato, we’ve

GET READYWITH OUR12 WEEKTRAINING PLAN.

YOUR TOUGH MUDDER JOURNEY STARTS HERE.Forget fitness levels. Whether you’re an occasional gym-goer or aseasoned couch potato, we’ve got a Tough Training Guide designed for your specific needs.

Training for an event can seem daunting. But don’t worry - youdon’t need to run marathons, have a six-pack, a twelve-pack orany pack really. All you need is mental strength, a hefty helpingof stamina, and some committed teammates determined to see itthrough. Even if you’re rocking the course solo, from the momentyou step foot on the course, Mudder Nation will have your back.In that spirit and to help you finish strong, we’ve put together a12-week training guide peppered with plenty of fun that’ll have you as ready as can be when you step to the start line. All, some, just a few - however many exercises you can get through, your body will thank you in the end.

GET TOUGH, STAY TOUGH:The fun lasts longer than the pain.

Don’t think. Fearlessness is your friend.

Nerves are part of the experience. Own yours.

WORK OUT ANYTIME, ANYWHERE:

This 12-week training plan has been created by expert Personal Trainers from Anytime Fitness through the Anytime Workouts app - it’s a bonus that comes with an Anytime Fitness membership!

The plan focuses on conditioning and strength. Simply click on the Download Workout button under each day to get yourself Tough Mudder ready.

WELCOME MUDDER,Congrats on joining Mudder Nation and taking the first step on your Tough Mudder journey.Follow this Tough Training Guide powered by Anytime Fitness and you’ll be start (and finish) line ready in no time!

WEE

K 1

WEE

K 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


BEACH BODY REST BURN MORECALORIES

FOAM ROLLER EXPLOSIVERUNNING

CARDIOCIRCUIT

OUTDOOR RUN

FUNDAMENTALSTRENGTH

REST 30-MINUTECIRCUIT

EXPLOSIVE RUNNING:

FLEXIBILITY

BACK & BICEPS SPORTSCONDITIONING

REST

WEE

K 3


SPORTS CONDITIONING

REST 20-MINUTE CIRCUIT

FOAM ROLLER CHEST & BICEPS

BEACH BODY REST

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WEE

K 4


EXPLOSIVE RUNNING

SPORTS CONDITIONING

FAST BURN REST SPLIT ROUTINES: CHEST

& TRICEPS

EXPRESSLOWER BODY

YOGA STRETCH

WEE

K 5


SPORTENDURANCE

BEACH BODY TREADMILLINTERVALS

REST FUNDAMENTALSTRENGTH

30-MINUTECIRCUIT

REST

WEE

K 6


SPORT GRIPCONDITIONING

REST HIGH INTENSITYINTERVALS

SWISS BALLSTRETCH

BODYWEIGHTSTRENGTH

SPORTS CONDITIONING

OUTDOOR RUN

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WEE

K 7

WEE

K 8



LEGS OF STEEL REST 20-MINUTE CIRCUIT

STRETCH ESSENTIALS

BODYWEIGHT CONDITIONING

SPORTS CONDITIONING

OUTDOOR RUN

HARDCORE LEGS

OUTDOOR RUN HIIT REST STRENGTH SPORTS CONDITIONING

YOGA

WEE

K 9


PUSH/PULL OUTDOOR RUN POWER REST BODYWEIGHTSTRENGTH

HIIT LOWER BACKRELIEF

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WEE

K 10


GRIP CONDITIONING

OUTDOOR RUN CARDIO BLAST REST UPPER BODY BODYWEIGHTBURN

YOGA

WEE

K 11


FUNDAMENTALSTRENGTH

REST OBSTACLE TRAINING

REST REST LEGS & SHOULDER STRENGTH

POSTERIOR CHAIN

STRENGTH

WEE

K 12


HIIT REST FUNDAMENTALSTRENGTH

YOGA REST

race day

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Documents

GET READY WITH OUR12 WEEK TRAINING PLAN....YOUR TOUGH MUDDER JOURNEY STARTS HERE. Forget fitness levels. Whether you’re an occasional gym-goer or a seasoned couch potato, we’ve