Quote:
Originally Posted by SeeGeeWhy
OP: Tough mudder is a long course - 10 -12 miles is no joke in heat, with hills, climbing, crawling, etc. Working up your mobility, cardio and endurance levels would be advisable. The tough mudder website has a bunch of recommended workouts to get ready for the obstacles, all look to improve your core and upper body strength. Sounds like your goals are more related to looking good on the beach than doing well in the mudder though. Try doing workouts that challenge your mental toughness as much as your muscular endurance, for instance -
After a heavy succession (say 5 sets of 3 reps of heavy deadlifts or back squats)
6 sets:
5 x hang clean
10 x front squat
3 x split jerk
All in succession, rest 1 min between sets - weight depends on your capacity... do it with the barbell first and see how bagged you are. Completing the exercises with good form and rhythm after your muscles have been fatigued is a big challenge.
Powerlifting techniques are incredible because of how much of your body you're using in each movement - super efficient workouts for overall strength, but you should really be doing it with a coach or you're going to ruin yourself. You won't be ready for anything if you throw your back out. The techniques you learn in powerlifting can be used at lower weights to give you super challenging workouts (like the one above).
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Otherwise called a barball complex.
Tough, but highly recommended. There are a ton of different lifts you can use as well if you're not comfortable with some.
I usually do this.
At 135#.
Power Clean - 5 reps.
Split Squat - 5 reps
Barbell Row - 5 reps
Deadlift - 5 reps
Clean and Jerk - 5 reps.
And then increase the reps by one for 3 or 4 cycles. Very hard, but after a few weeks your body adapts and you can make it through without wanting to die everytime.