Fitness

My Tough Mudder Training Week One

So, this was my first official training week for the Tough Mudder in June near Whistler, B.C. Here is what I did and how it went.

Monday- did 1 set of the Tough Mudder Exercise card (see other post) 30 seconds on all- 60 on several others- plank and single arm Kettle Bell Swings.

Tuesday- Ran 3 miles

Saturday- Ran 3.2 miles and then 1 round of exercises listed below (however after a run I did less so 4 sets of Mountain Climbers and only to 7 on the Med Ball Slams)

Sunday- Ran 3.5 miles and then 5 of the Mountain Climber sets and 40 sit ups with a 25 lb medicine ball.

Here is my workout card for the week supplied by Belton Lubas of Element 5 Fitness in Kirkland, Wa. I will be doing this workout tomorrow with no run beforehand- see if I can make it all the way through.

Med Ball Burpee Complex

–  Slam once, Burpee once
–  Slam twice Burpee twice
–  Slam 3……etc etc etc
–  Go to 10
Barbell Complex
–  Adjust the weight to accommodate for this complex.  One exercise movement goes to the next
–  Barbell Clean
–  Barbell Front Squat
–  Barbell Push PRess
–  Barbell Bent Over Row
–  2 Cleans, 2 BB Front Squat, 2 BB Push Press, 2 Bent Over rows,
–  3 etc and on to 5 and then BACK DOWN to 1
2 sets of Mountain Climber / Pushup Combo WITH the TRX suspension cables
–  10 mountain Climbers and then One Pushup
–  Repeat ten times.  That would make a total of 100 mountain climbers and Ten Pushup

Tough Mudder Exercise Card

Here is the card I am taking to the gym for my “rounds”

1 Rotating Push-Ups (on dumbbells, rotating at the top- create a T)

2 Single Arm Kettle Bell Swings           

3 Jump Lunge w/scissor kicks (lunge L, jump, scissor kick, land R )

4 Bent over Row                                             

 5 Side Lunge – With weights, side to side, touch weights to floor each rep

6 Push up with Row Push up on dumbbells, bring one up to your chest

 7 Twist Lunge Hold weight tight to your body, lunge forward

 8 Squat to Shoulder Press Weights on shoulders, squat, push up to arms fully extended.

9 Elevated legs Push Up  Elevate feet, do push up!

 10 Mountain Climbers In push up position, “run”, keep your butt down.                       

 11 Chin Up Pull ups, chest to the bar

 12 Plank Plank (forearms on the ground)tighten core prep for gut punch                       

 13 Side Plank Hold it!

 14 Exploding Dips! Dip, at peak, launch off bars, catch and repeat.

 15 Squat with weight Grab a weight, hold tight to chest, squat, hold, repeat.