Tough Mudder prep

16 week prep for Tough Mudder.  Race day will be the final Saturday or Sunday (depending on when booked)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Pull-Up (Assisted)

Barbell Row (Smith Machine)

Lat Pulldown

Dead Hang

Hammer Curl (Dumbbell)

Plank

Upper Pull

Quality Run

Squat (Barbell)

Stiff Leg Deadlift

Walking Lunge (Dumbbell)

Step-Up (Weighted)

Standing Calf Raise

Lower Body

Conditioning

Push Up

Seated Overhead Press (Dumbbell)

Dip (Assisted)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lying Leg Raise

Full Body

Long Run

Mobility

Recovery

Jump Squat

Mountain Climber

Hyrox Circuit

DELOAD Upper Body

Easy Run

Goblet Squat

DELOAD Lower Body

Hybrid Session

DELOAD Upper Push

Tempo Run

Lower body

Deadlift (Barbell)

Box Jump

Sandbag Zercher Carry

Seated Row (Cable)

Full Body / Obstacle

Long run

Renegade Row

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

P1 Base

P2 Strength

P3 Peak

P4 Taper

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