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Tough Mudder Training - 3 Months to Go
AUDIO TIP
Sport
Intermediate
Body
Plan Details
The Tough Mudder Training - 3 Months to Go routine by CheccaAird is a 16 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Training for tough mudder 10 miles. Routines for up to 2 months before TM
Routine detail
Sun
Outdoor Training
Est. 106 min
16 exercises
Running
1 Set
Air Bike
3 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 12 Reps
Running
1 Set
Bench Oblique Crunch
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Prisoner Squat
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Running
1 Set
V Bar Pull-Up
3 Sets x 8 Reps
Jump Squat
3 Sets x 10 Reps
Bench Plank
3 Sets
Mountain Climber
3 Sets x 10 Reps
Running
1 Set
Any
Home upper body weights
Est. 80 min
11 exercises
Treadmill Running
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 12 Reps
Barbell Push Press
4 Sets x 6 Reps
Hanging Leg Raise
2 Sets x 25 Reps
Pull-Up
4 Sets x 4 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Stability Ball Trunk Rotation
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Superman
3 Sets
Any
Week 4 Conditioning
Est. 45 min
9 exercises
Treadmill Running
1 Set
Mountain Climber
3 Sets x 25 Reps
Impact Lunge
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Bench Dip
2 Sets x 15 Reps
Push-Up
2 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Any
Home gym legs
Est. 69 min
10 exercises
Bodyweight Squat
1 Set x 30 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 30 Reps
Barbell Kneeling Squat
4 Sets x 8 Reps
Dumbbell Single-Leg Squat
2 Sets x 8 Reps
Flutter Kick
2 Sets x 20 Reps
Barbell Overhead Squat
4 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Any
Hils Day
Est. 53 min
8 exercises
Elliptical Training
1 Set
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Cardio Booty
Est. 75 min
10 exercises
Treadmill Running
1 Set
Hip Extension (Standing)
2 Sets x 20 Reps
Step Machine
1 Set
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 16 Reps
Machine Hip Abduction
4 Sets x 16 Reps
Pilates
4 Sets
Any
Chest day home
Est. 58 min
10 exercises
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 4 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 4 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Any
Low and Slow Glutes
Est. 81 min
12 exercises
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Cable Pull Through
4 Sets x 10 Reps
Cable Side Bend
3 Sets x 8 Reps
Impact Lunge
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Plank
2 Sets
Jackknife Sit-Up
3 Sets x 20 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Any
Week 1 Conditioning
Est. 46 min
9 exercises
Treadmill Running
1 Set
Kettlebell Front Squat
2 Sets x 15 Reps
Bench Push-Up
2 Sets x 15 Reps
Burpee with broad jump
2 Sets x 10 Reps
Bench Push-Up
1 Set x 10 Reps
Knee Tuck Jump
1 Set x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 30 Reps
Any
Week 2 Conditioning
Est. 36 min
9 exercises
Treadmill Running
1 Set
Push-Up
1 Set x 12 Reps
Machine Assisted Pull-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Jump Squat
1 Set x 15 Reps
Bench Rotational Crunch
1 Set x 15 Reps
burpees
1 Set x 8 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Bench Push-Up
2 Sets x 15 Reps
Any
Home chest
Est. 35 min
6 exercises
Push-Up
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Bench Push-Up
4 Sets x 8 Reps
Band Cross-Over
4 Sets x 10 Reps
Any
Grabs Pulls and Chokes
Est. 69 min
10 exercises
Stationary Bike
1 Set
Pull-Up
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Leg Lift On Pull Up Bar
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Cable External Rotation
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Back Hyperextension
2 Sets x 15 Reps
Plank
1 Set
Any
Week 3 Conditioning
Est. 48 min
5 exercises
Treadmill Running
1 Set
Rocket Jump
4 Sets x 20 Reps
Push-Up
4 Sets x 15 Reps
Cable Rope Pull-Up
4 Sets x 15 Reps
Treadmill Running
1 Set
Any
Week Five Conditioning
Est. 70 min
7 exercises
Treadmill Running
1 Set
Push-Up
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Side Jacknife
3 Sets x 20 Reps
Plank
3 Sets
Bodyweight Squat
3 Sets x 20 Reps
Treadmill Running
1 Set
Any
Park HIIT
Est. 36 min
7 exercises
Skipping
1 Set
Plank
3 Sets
Barbell Kneeling Squat
3 Sets x 10 Reps
Pull-Up
3 Sets x 4 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Stability Ball Pike Push-Up
3 Sets x 15 Reps
Side Jacknife
3 Sets x 15 Reps
Any
Body Weight Pole
Est. 37 min
6 exercises
Pull-Up
3 Sets x 4 Reps
Push-Up to Side Plank
2 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Superman
4 Sets
Prisoner Squat
4 Sets x 20 Reps
Hanging Pike
2 Sets x 4 Reps
