TRAINING GUIDE - Tough Mudder UAE · 30x Jump Rope 20m Sprint to cone/ 20m Side Shuffle Back...

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TRAINING GUIDE CHALLENGE YOURSELF

Transcript of TRAINING GUIDE - Tough Mudder UAE · 30x Jump Rope 20m Sprint to cone/ 20m Side Shuffle Back...

Page 1: TRAINING GUIDE - Tough Mudder UAE · 30x Jump Rope 20m Sprint to cone/ 20m Side Shuffle Back -immediately followed by: 50x Sit Ups ENDURANCE Run 5 miles 3 MONTHS TO GO *CAN’T RUN

TRAINING GUIDE

CHALLENGE YOURSELF

Page 2: TRAINING GUIDE - Tough Mudder UAE · 30x Jump Rope 20m Sprint to cone/ 20m Side Shuffle Back -immediately followed by: 50x Sit Ups ENDURANCE Run 5 miles 3 MONTHS TO GO *CAN’T RUN

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 in case 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 we’ll

be serving up in 2019.

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 to run your personal best. 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.

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.

Pain doesn’t last forever. But glory does.

Fearlessness is your friend.

So are those nerves. Own them. Then the course.

DON’T FORGET:

Tougher, Toughest and World’s Toughest

Mudder (aka the Holy Grail) are some of

the most grueling endurance challenges

in OCR. Race day is when you’ll need your

best - training is how you get there strong

and ready to run like hell.

GET TOUGH, STAY TOUGH:

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:

• Workout in under 10 minutes anywhere,

anytime with one of the quick HIIT

circuits on our YouTube training playlist.

• Check our Instagram for weekly

workout inspiration.

• Find a Tough Mudder Bootcamp near

you to train with fellow runners.

PREP FOR EVENT DAY WITH OUR PARTNERS:

ENERGY DRINK BANDAGESAPPAREL BRACE/SUPPORT

Page 3: TRAINING GUIDE - Tough Mudder UAE · 30x Jump Rope 20m Sprint to cone/ 20m Side Shuffle Back -immediately followed by: 50x Sit Ups ENDURANCE Run 5 miles 3 MONTHS TO GO *CAN’T RUN

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1 NUTRITION TIPMeal prep your lunches for

the week, like this Thai Turkey Chili.

ENDURANCERun 5 miles

RUNNING BASELINESet your timer for

45 minutes,Run as far as possible withinthat time. Record distance.

- Note your pacing.-Focus on proper

running form

RECOVERYActive Stretching.

Hydrate and fuel within30 minutes.

WARM UP500m Row

15x Burpees300m row

10x Burpees100m Row 5x Burpees

STRENGTHDumbbell Deadlift 5X12

*As heavy as possible-Superset with :10 Ring or

Bench L-Sit Hold

CONDITIONING25-20-15

Front SquatsSit Ups

*250m Row aftereach set

RESTKick up your feet and watch

old WTM documentaries- get pumped.

WARM UP800m run, 3 rounds::30 Handstand Hold

12x Push Ups

CONDITIONING5 rounds of:

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

(two kettle bells aremore challenging)

10X Dumbbell Thrusters6x Toe 2 Bar

ENDURANCE2 mile run at an easy pace

50x 4x Flutter Kicks50x Leg Leavers

WARM UP3 Rounds: 800m run

20x Slam Ball20x Wall Ball

SKILL DEVELOPMENT15 minutes or Quality:

10X Weighted Box Jump with Medicine Ball

15 Chin Over Bar Hold20X Diamond Push Ups

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3 Rounds: 250m Row20x 1 leg Hip Bridge (10/side)

10X Burpee Over Bar

STRENGTHDumbbell Deadlift

5X5 *HeavySumo Deadlift 3x5 *Heavy

STAMINA1 Round not for time:800m Sandbag Carry

15x Dumbbell Plank Rows(each arm)

CONDITIONINGPreform as many rounds

of the following circuitin 20 minutes:

15x Pull Ups20x DB Push Press

(not to heavy)200m Sprint

NUTRITION TIPTry new breakfast recipes

this week.

ENDURANCERun 5 miles

RESTCheck out a podcast to learn more about OCR.

Our favorites: Obstacle Racing Media and World’s Toughest Podcast.

WARM UP800m run, 20-15-10 reps:Inverted Push Up, 4 count

Mt. Climbers, DB Russian Twist

ENDURANCE800m Run –rest 1:00400m Run –rest 1:30

200m Sprint –rest 2:00Repeat for 4 Rounds

CONDITIONING2 Rounds of the

following circuit:20X Single Arm KB Swings

10x Burpees20X Single Arm KB Swing

10X Jump LungesHydrate and fuel within

30 minutes

WARM UP3 Rounds: 250m Row, 10x SitUps, 10x V Up, 10x Jumping

Air Squat

STRENGTHKettlebell Goblet Squat 5×5

*HEAVY!

CORE DEVELOPMENT 3 Rounds for Quality,

not time: 10x OverheadLunges (5/side)

10x Box Step Up (with weight)100m Suitcase Carry (1 armFarmer Carry- Switch arms

after 50m)

CONDITIONING:8 minutes as many rounds of

the circuit as possible:15x Kettle Bell Swing

30x Jump Rope20m Sprint to cone/ 20m Side

Shuffle Back -immediatelyfollowed by: 50x Sit Ups

ENDURANCERun 5 miles

3 MONTHS TO GO *CAN’T RUN 3-5 MILES YET? TRY THE TOUGH MUDDER CHALLENGE

SERIES WORKOUT GUIDE.

LISTEN UP, MUDDERCongrats 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.

PREP FOR EVENT DAY WITH OUR PARTNERS:

ENERGY DRINK BANDAGESAPPAREL BRACE/SUPPORT

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ENDURANCERun 6 miles

WARM UP500m Row, 3 rounds:10x Kettle Bell Swing

20m Inch Worm with Push Up 10x Ring row

STRENGTHDumbbell Strict Press 5X5(heavier than last attempt)

CONDITIONING7 minutes of the

following couplet:8x Dumbbell Deadlift

8x Box JumpsThen, 3 min rest-

4 min. AMRAP:20x Jump Ropes

10x Hanging Knee Raises

MIDLINE DEVELOPMENT8 Rounds of 12x DB Russian

Twist :15 Superman Hold

WARMUP3 rounds: 200m run

5x Sandbag Back Squats5 Sandbag Thrusters

5x Sandbag Back Squats

STRENGTHDEVELOPMENT

Sandbag Walking Lunges5 Sets of 8 reps on each leg

-superset with 15 Burpee-SlamBalls after each set

CONDITIONING4 Rounds for time:50m Bear Crawls

10x Push Ups20x Kettlebell Swings

(35/25)

NUTRITION TIPThank your training partner

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

ENDURANCERun 7 miles

WARM UPGrab your workout partner

400m run15 Alternating Jump Squats

12 AlternatingRope Lowers

PARTNERCONDITIONING

50 Sumo DeadliftsHigh Pulls

50 Goblet Squats3 mile run

20x Rope Climbs3 Mile run

50 Goblet Squats50 Sumo Deadlifts

HighPulls

*Partners split reps howeverneeded using 1 Rope-

Partners will run together

RUNNING BASELINESet a timer for

45 minutes. Run as faras possible within that time.

Record Distance.-Note pacing and distance

compared to previousattempt.

-Focus on properrunning form.

Hydrate and fuel within30 minutes

WARM UP500m Row, 20-15-10 reps:

Wall Ball Russian Kettle

Bell Swing

STRENGTHDEVELOPMENT

Dumbbell Deadlift 5×12-Finish each set with a 100m

Farmer Carry

CONDITIONING1 Round not for time:

400m Hero Carry (grab your workout partner)

30x Slam Ball400m Farmer Carry

CONDITIONING18-15-12-9 reps of the

following couplet:Wall Ball shots

Burpees

WARM UP3 Rounds: 300m Row

10x Push Up 3X Wall Climb

STRENGTHDumbbell Strict Press 5×5(heavier than the last test)

CONDITIONING3 Rounds for time:

20x Box Jumps20x Kettlebell Swings

500m row

MIDLINE CONDITIONINGAccumulate 2 min. Plank Hold

2 min. Hollow Hold5 min. Superman Hold

WARM UP3 Rounds: 200m run, 15x

Push up, 15x Sit Up

ENDURANCE800m Run–Rest 1:00400m Run–Rest 1:30

200m Sprint–Rest 2:00Repeat for 4 rounds

CONDITIONING4 Rounds for time:

12x Toe 2 Bar15x Dumbbell

Push Press100m Sprint

1 min. rest

Hydrate and fuelwithin 30 minutes.

WARM UPUltimate Tough Mudder

Warm Up

CONDITIONINGUltimate Worlds Toughest

Mudder WorkoutPerform as much work

continuously for 30 minutes;50 Squat Jumps

50 Dumbbell Sit Ups40 Dumbbell Push Press

40 Burpees30 Pull Ups

30 Clapping Push Ups20 V Ups

20 Planked Dumbbell Rows10 Bench Dips

10 Weighted Dumbbell Lunges

Hydrate and fuelwithin 30 minutes

ENDURANCERun 7 miles

NUTRITION TIPProtein is the best

nutrient for recovery.Make sure you are eating 1g

per 1lb of bodyweight.

ENDURANCERun 8 miles

PREP FOR EVENT DAY WITH OUR PARTNERS:

ENERGY DRINK BANDAGESAPPAREL BRACE/SUPPORT

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2 MONTHS TO GOKEEP PUSHINGEvent 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.

ENDURANCERun 9 miles

TOUGH TIP8 hours of sleep per nightresets your hormones and

reduces stress.

ENDURANCERun 5 miles

WARM UP2X 400m Jog

400m Run200m Sprint

8X Burpee OverSlam Ball

PARTNERCONDITIONING

4 Rounds for time:100x Push Ups5x Rope Climb100x Slam Ball

2 mile Run (1 mile eachpartner, together)

WARM UP800m run, 3 rounds:

15x Air Squat 10x 4 count Mt. Climbers

STRENGTHDouble Kettlebell

Front Squats5X 10 (focus on quality

not speed)

ENDURANCE4 Rounds not for time:

50m Bear Crawl2x Rope Climb

10x Broad Jump1 Mile Run

CONDITIONING7 min. AMRAP:

15x Kettlebell Thruster15x Pull Ups

WARM UP800m Run, 3 Rounds:

25m Bear Crawl25m Crab Walk

STRENGTHDEVELOPMENT

Decline Push Up 5×10Wall Climb 5X2

Handstand Hold 5X :30

CONDITIONING25-20-15-10:

Sandbag ThrusterBurpees

Hydrate and fuelwithin 30 minutes

WARM UP3 Rounds: 300m Row

10x Push Ups3X Wall Climb

STRENGTHDEVELOPMENT

Dumbbell Strict Press 5×5(heavier than the last test)

CONDITIONING3 Rounds for time:

20x Box Jumps20x Kettlebell Swings

500m Row

ENDURANCERun 6 miles

TOUGH TIPHydrate for tomorrow, today!

Drink 8, 12oz glasses of water.

ENDURANCELong run 10 miles

WARM UP2 Rounds: 400m run

15x Jumping Air Squats10x V Ups

STRENGTHDouble Kettlebell Front

Squats 5X12 (go heavier thanthe last test)

STAMINA(to be done preferably with a

workout partner)2 Rounds for quality

not speed:400m Buddy Carry

drag a heavy sand bagor object 100m

20x Overhead KB Lunges

CONDITIONING5 rounds as fast as possible:

15x Wall Ball30x Jump Rope

8x V Ups

WARM UP500m Row, 15-10-5:

DB Push PressPush Ups

Broad Jump

STRENGTHDEVELOPMENT

Dumbbell Strict Press: 5×5(heavier than last attempt)

CONDITIONINGWork continuously

for 18 minutes on thefollowing triplet:

21x KB Swing12x Pull Ups200m Sprint

WARM UPPre-3 Rounds: 250m row or run

10x Sandbag Goodmorning 10x Sandbag To Shoulder

STRENGTHDumbbell Deadlift 5×5(heavier than last test)Weighted Pull Up 5X5

POWER DEVELOPMENT4 Rounds, not for time:

10x Tuck Jumps15x Slamball overhead toss

(as high as possible)15x Bench Dips

CONDITIONING5 Sets of work, 1 min rest

between sets:3 minute work period:

3x Box Jumps6x Push Ups

9x Air Squats

RUNNING BASELINESet a timer for 45 minutes.

Run as far as possible withinthat time. Record Distance.

-Note pacing anddistance compared to

previous attempt.-Focus on proper

running form.

Hydrate and fuel within30 minutes

PREP FOR EVENT DAY WITH OUR PARTNERS:

ENERGY DRINK BANDAGESAPPAREL BRACE/SUPPORT

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ENDURANCERun 10 miles

WARM UPRun 400m Forward,

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

Kettlebell SwingsKettlebell Step Up

ENDURANCE/ AGILITYDEVELOPMENT

60 X AlternatingToe Touches on Object

30X Lateral Box Jumps5X :30 Line Drills (moving

laterally, side shuffle from coneto cone spaced

15m apart)

CONDITIONING15x 1 Minute Rounds. If you

complete the work within theminute, rest remaining time.4x Kettle Bell Deadlift *heavy

8X Kettle Bell Push Press *light4X Burpee over Kettlebell

Immediately after,Jog 2 miles.

RUNNING BASELINESet a timer for 60 minutes.

Run as far as possiblewithin that time.Record Distance.

-Note pacing and distance.-Focus on proper

running form.

NUTRITION TIPGood Fats include olive

and coconut oil. Cook withcoconut oil, drizzle olive oil

on salads.

ENDURANCERun 12 miles

WARM UP1K Row, 3 rounds:

5x Pull Ups 10x Push Ups15x Air Squats

STRENGTHDEVELOPMENT

Deadlift: 6X10 (descend to theground on each rep slowly, >:03)

ENDURANCE3 Rounds for quality not time:

Pull Sandbag Backwards 100m,20x Broad Jumps, 15x Ring Row

(as parallel to ground as possible)

CONDITIONING5 Rounds of the followingcircuit as fast as possible:

10x Burpees10x Single Arm KB Swings10X Hanging Knee Raises

PARTNER WARM UP400m Run together

3 rounds alternating repsback and forth:10x Slam Ball15x Wall Ball

10x Kettlebell Swings

PARTNERWORKOUT/ CONDITIONING

1 mile run100x Pull Ups

1 mile run200x Push Ups

1 mile run300x Air Squats

1 mile run

Partners will run themiles together but break

up the reps equally onall the bodyweight

movements.Hydrate and fuel within

30 minutes.

WARM UP400m run, 21-15-9 reps:

4 count Mt. Climbers Push Ups

4 count Flutter Kicks

STRENGTHDEVELOPMENT

Inverted Push Up 5X 12Clapping Push Up 5X 8Handstand Hold 5X :20

12 min. AMRAP:15x DB Thruster15x Box Jumps

15x Sit Ups

ENDURANCERun 2 miles. Rest 3:00. Repeat

PARTNER WARM UP3 rounds:

Row 200m10x Burpee Pull Ups

With your workout partner,alternate rounds of thecircuit for 60 minutes:

50m Sprint3X Pull Ups

6X Push Ups9X Air Squat

WARM UP3 rounds: 200m Row

30 second Handstandagainst wall

STRENGTHDEVELOPMENT

Dumbbell Push Press; In 7attempts, work up to your

heaviest 5 rep max

CONDITIONINGWork Continuously for 18minutes and complete as

many reps as possible;15 Pull Ups

30x Wall Ball200m Sprint

WARM UP800m run, 20-15-10:

Jumping lunge, Banded Squats(band sits just below knee,drive knees out into band)

STRENGTHDEVELOPMENT

SandBag Lunges 3X 50m-superset each set with

12 lateral cone touches (sideshuffle from cone to cone,

spaced 15m apart)

ENDURANCE3 Rounds for quality not time,

not for time: 15X Air Squats w/Bottom Pause

200m Farmer Carry12X Toes to Bar

CONDITIONING4 Rounds for time:

30x Jump Rope10x Kettlebell Swings

400m Run

ENDURANCERun 10 miles

NUTRITION TIPDon’t fear carbs.

You need them to fuel intense training.

ENDURANCELong run 15 miles

PREP FOR EVENT DAY WITH OUR PARTNERS:

ENERGY DRINK BANDAGESAPPAREL BRACE/SUPPORT

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1 MONTH TO GOIT’S GO TIMEYou’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.

ACTIVE RECOVERYMobility work

NUTRITION TIPTry a Natural energy boost.

Drink Kombucha Tea. Your gut will enjoy the probiotics.

RUNNING BASELINESet a timer for 60 minutes.

Run as far as possible withinthat time. Record Distance.

-Note pacing anddistance. Compare to last test.

-Focus on properrunning form.

STRENGTH3 Rounds for quality,

not for time: 12x SumoDeadlift W/ KB, 20x lateral

step ups W/ KB held in FrontRack Position,

15x Strict HangingKnee Raises

CONDITIONINGPerform each exercise

for 1 minute, no restin transition.Tuck Jumps

Push UpsBear Crawl

Reverse LungesPlank Rows

Rest 1:00 after Plank Rows,repeat for 3 total cycles.

Goal is to remain consistentin total reps across all cycles.

WARM UP800m Run, 3 rounds:

10x Burpees 10x Wall Ball

Push Press (wall ball withoutthe squat)

10x Push Ups

STRENGTH3X8 Inverted Push Ups

3X8 Dumbbell Strict Press

CONDITIONING7 minutes of the circuit:

7x Dumbbell Thruster10x Box Jump

2 min. rest7 Minutes of the circuit:

10x Single Arm KB Swings20x Wall Ball

WARM UPPerform the following

work with your TrainingPartner while carrying

a sandbag.Trade off work as needed butsandbag must not touch the

ground until all workis complete:

CONDITIONING3 Mile Run

100x 4count Flutter Kicks2 mile run

150x Burpees1 mile run

200x Air Squats

ENDURANCELong run 18 miles

ENDURANCERun 13 miles

NUTRITION TIPInflammation kills

performance. Stay awayfrom processed grains

and sugar.

ACTIVE RECOVERYMobility work

STRENGTHSet a clock for 12 minutes.At the top of each minuteperform 8 HEAVY Double

Kettlebell Front Squats and8 Side Lunges.

ENDURANCE3 Rounds for quality and not

timed: 15X Front rackSandbag Step Ups

10m Burpee Broad Jump100m Buddy Carry (alternate

with partner at the 50m mark)

CONDITIONINGComplete as many rounds of

the following circuit in15 minutes:10x Pull Ups

20x Push Ups30x Air Squats

RUNNING BASELINESet a timer for 60 minutes.

Run as far as possible withinthat time. Record distance.

-Note pacing anddistance. Compare to last test.

-Focus on properrunning form.

WARM UP500m Row, 3 rounds:

12x Push Ups, 12x DB PushPress, 8x Ring Row

STRENGTHEvery Minute for 10

minutes complete, 8X1 armPush Press (each Arm), 8X 1arm Dumbbell Bent Over Row

*As heavy as possible

CONDITIONING6 Rounds for time:

10x Toes 2 Bar15x Wall Ball

20x Kettlebell Swings1 min. Rest

THE DURABILITY2 Sets: 1:00 Plank Hold

1:00 Wall Sit1:00 Bar Hang

WARM UP3 rounds:

250m Row10x Kettlebell Swing

10x Burpees

STRENGTHSumo Deadlift 5X 12

Dumbbell Plank Rows 3X20

ENDURANCE3 rounds, not timed: 800mSandbag Run run, 16x 1 legDumbbell Deadlift (8/side)

25x V Ups

CONDITIONING15 min. AMRAP:50x Jump Ropes

200m Run15x Burpees

500m row

PREP FOR EVENT DAY WITH OUR PARTNERS:

ENERGY DRINK BANDAGESAPPAREL BRACE/SUPPORT

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ENDURANCERun 10 miles

WARM UP800m row, 20-15-10 reps:

Inch WormJumping Air Squats

Jumping Lunges

STRENGTHDEVELOPMENT

Sandbag Lunges 4X 50’

ENDURANCE3 Rounds for quality not time:20m Crab Walk, 20x Jumping

Air Squats, 20x Explosive Sit Upsto standing position

CONDITIONING15 minutes to complete

as many rounds as possible:8X Sumo Deadlift High Pulls

8X KB Reverse Lunges8X Toes 2 Bar

8X Mountain Climbers

RESTRecharge before race day.

CONDITIONINGUltimate World’s Toughest

Mudder WorkoutPerform as much Work

Continuously for30 minutes:

50 Squat Jumps50 Dumbbell Sit Ups

40 Dumbbell Push Press40 Burpees30 Pull Ups

30 Clapping Push Ups20 V Ups

20 Planked Dumbbell Rows10 Bench Dips

10 Weighted Dumbbell Lunges

Hydrate and fuel within30 minutes

WARM UP3 Rounds: 250m row

25m Bear Crawl25m Crab Walk

STRENGTHInverted Push Up X30

Single Arm Dumbbell Press X30(each, HEAVY)

Bench (or ring) Dips X30

CONDITIONINGComplete the following circuit

6 times:10x Dumbbell Push Press

10x Alternating Knee To Elbow10x Toes 2 Bar

ENDURANCE1 mile run repeats. Run 1 mile,

rest 1:1, repeat for 3 total miles.Look for consistency

and pacing

STRENGTHSingle Leg KB Deadlift 3X 10

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

ENDURANCE3 Rounds for quality not

time: 25m Crab Walk20x Glute Bridges

10x Burpees Box Jump

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

work to complete thefollowing work:

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

Once work is completed, rest remaining time. Intensity is what we

are looking for!

RUNNING BASELINESet a timer for 80 minutes.

Run as far as possiblewithin that time.Record Distance.

-Note pacing and distance.-Focus on proper

running form.

ENDURANCERun 8 miles

IT’S TIME TO STEPTHE F*CK UP.

THE COURSE IS WAITINGFOR YOU.

NUTRITION TIPKeep your nutrition on pointfor race day. Don’t make lastminute changes, you already

know what works andwhat doesn’t.

NUTRITION TIPSimplicity is healthier.Cook a meal with your

training partner and onlyuse 7 ingredients.

RESTCheck your gear list and pack

your race day bag.

WARM UPwith Partner

1 mile Run Together, then3 rounds of 5 Pull Ups

10 Push Ups15 Air Squats

PARTNERCONDITIONING

Alternate with your partnereach round for 50 minutes,

1 Rope Climb10 Plank Rows10 Db Squats

50m Farmer Carry

No partner? Build in rest times between sets.

STRENGTHDouble KB Push Press 5X5,

then, 3X3 *Heavy

CONDITIONINGFor 22 minutes, alternate

between thesetwo couplets:

Even Minutes: 5x Pull Ups +10x Push Ups

Odd Minutes: 10x Sit Ups20x Jump Rope

PREP FOR EVENT DAY WITH OUR PARTNERS:

ENERGY DRINK BANDAGESAPPAREL BRACE/SUPPORT