A 3 week intensive Crossfit training program for the Tough Mudder Part 2

Part two of our three part series to get you prepared for the Tough Mudder (or any other obstacle race, for that matter).
The program uses a Crossfit-style of training and is fairly intensive in it’s approach, so it may be an idea to consult a doctor prior to starting out if you’re new to this exercising business. Proper advice from a Crossfit trainer is also not a bad plan.

Day 1: Home workout

  • Warm-Up

a. 1000m Row
b. Mobility drills

  • Strength Training

Upper and Lower Body Strength


5 x sets of 8 reps

• Start with a few light-weighted sets, then start the first of the 5 official sets with a challenging load.
• Increase the weight with each set.
• 2 minutes rest in-between each set.


• 5 x sets of maximum repetitions –as many reps as possible with each set.
• 2 minutes rest in-between each set.

Day 2: Recovery and Mobility

Mobilise on this day, work on your flexibility and ability to move efficiently

Day 3: Home workout

  • Warm-Up

b. 2 rounds of

• 5 Burpees
• 10 Push-ups
• 10 Air Squats

c. Mobilise

  • Metabolic Conditioning

3 x timed rounds

• 800m run
• 50 Air Squats

Day 4: Home workout

  • Warm-Up

a. 2 x rounds of:

• 5 Burpees
• 10 Push-ups
• 10 Air Squats

b. Mobility drills

  • Metabolic Conditioning

8-mile timed run

Day 5: Gym Workout

  • Warm-Up

a. 1500 m Row
b. Mobility Drills

  • Strength Training

Upper-body Strength

Bench Press

• 5 x sets of maximum repetitions.
• 2 minutes rest in-between each set.
• Set a weight that you know you can get at least 15 reps on in one go.

Chin-up Hold

• 5 x sets of maximum time at the top.
• Hold a chin up at the top of the movement for as long as possible.
• 2 minutes rest in-between each set

  • Metabolic Conditioning

None: Recovery time.

Day 6: Gym workout

  • Warm-Up

a. 600m run

b. Mobility Drills

  • Metabolic Conditioning

a. 20 minute AMRAP – (As many round/reps as possible)

• 400m run
• 10 x Front Squats
• 10 x box jumps
• As many rounds of the exercises as possible in 20 minutes.
• Use a light weight for the Front squats to be able to keep going.
• 24 inch height for box jump.

b. Timed 2000m row.

Day 7: Recovery and Mobility

Mobilise on this day, work on your flexibility


Newsletter Terms & Conditions

Please enter your email so we can keep you updated with news, features and the latest offers. If you are not interested you can unsubscribe at any time. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy.

Read our full Privacy Policy as well as Terms & Conditions.