July 10, 2017

Tough Mudder Weekly Training Tips

#teamgla
July 10, 2017

Tough Mudder Weekly Training Tips

By Sean Aqareva, Certifed Personal Trainer

#TeamGLA

Trainer Sean Aqareva of Multilevel Fitness offers weekly training tips for our Tough Mudder participants.

 

Hey guys,

This week we are going to tone it down a little bit and use it as a recovery to push hard for the next week. Your workout for this week is below.

What are you waiting for? GET BUSY
Week 3  (July 10th) – MONDAY
  • Back Lunges with weights (3-12)
  • Jump Squats (3 – 10)
  • Kettelbell swings (3-12) – Decrease the weight from the previous weeks
  • Pull-ups (2-12) – Use the assisted machine if you’re not able to perform a regular pull up
  • Dips (2×15)
  • Farmers Walk  (2×80 feet) – Decrease the weight from the previous weeks
  • Hanging Knee Raises (2 x 15)

FINISHERS

Do the exercises below back to back 3 times!  Rest one min in between the circuits.

  • 24 air squats
  • 24 alternating lunges
  • 24 split jumps
  • 12 burpees
TUESDAY

2 miles moderate run with exercises in between.

  • 30 sec. sprints
  • 15 back rows
  • 15 overhead presses

Rest 2min. Repeat 3 times.

  • 30 sec sprints
  • 15 bicep curls & Triceps ext.

Repeat these 3 times. Rest 2 min.

  • 30 sec sprints
  • 15 barbell clean & high pulley rows

Repeat these 3 times.

FINISHERS

5 x 30 burpees as fast as possible!  Rest 2 min in between sets.

WEDNESDAY

Yoga or some type of stretching

THURSDAY
  • 10minute warm up run
  • 15min incline walk.
  • 45sec plank
  • 15 situps
  • 12 pushups

Repeat 3 times.

FRIDAY
  • Single leg deadlifts (3-12) – Decrease the weight from the previous workout
  • Side Planks (3 x 30sec on each elbow)
  • Single leg squats (3×12) – Decrease the weight from the previous workout
  • Back
    extensions (3×15)
  • Bridge (2x30ec)
SATURDAY

5 mile run outdoors with exercises in between

  • Run 1mile
  • 16 walking lunges
  • 16 steps of bear crawls
  • 16 Mountain climbers
  •  10 burpees

REPEAT THIS 5 TIMES!

SUNDAY

Rest


Find a #TeamGLA Endurance program near you! You can choose between the Rock ‘n’ Roll Marathon series or Tough Mudder events near you! Visit GLA.org/events for more info.

 ———————————————————————–

Week 2 (Monday 6/26) MONDAY

Do the exercises below back to back 3 times!  Rest one min in between the circuits.

  • Back squats with weights (4-15)
  • Box Jumps (4-10)
  • Kettlebell swings (4-15)
  • Pull-ups (4-8) – Use the assisted machine if you’re not able to perform a regular pull up
  • Dips (4-12)
  • Farmers Walk  (4×100 feet)
  • Hanging Knee Raises (3×12)

FINISHERS

  • 24 air squats, 24 alternating lunges, 24 split jumps and 12 burpees
TUESDAY
  • 2 miles moderate run
  • 25 sec. sprints, 10 back rows & 10 overhead presses (Repeat these 3 times)
  • Rest 2min
  • 25 sec sprints, 10 bicep curls & Triceps ext. (Repeat these 3 times)
  • Rest 2 min
  • 25 sec sprints, 10 barbell clean & high pulley rows ( Repeat these 3 times)

FINISHERS

  • 3 x 25 burpees as fast as possible!  Rest 2 minutes in between sets.
 WEDNESDAY 
  • Yoga or some type of stretching
THURSDAY
  • 10minute warm up run
  • 30min super steep treadmill incline walk.  1 min carry a weight on top of your shoulder and 4 min no weight.  Alternate the carrying sides.
  • 60sec plank,  25 situps and20 pushups.  Repeat 3 times.
FRIDAY
  • Single leg deadlifts (3-10)
  • Side Planks (3 x 60sec on each elbow)
  • Single leg squats (3×10)
  • Back extensions (3×12-15)
  • Wall sits (4x45sec)
SATURDAY

The most challenging workout of the week! 5 mile run outdoors with exercises in between.

  • Run 1 mile
  • 26 walking lunges
  • 26 steps of bear crawls
  • 26 Mountain Climbers
  • 20 burpees.

REPEAT THIS 5 TIMES!

SUNDAY
  • Rest

————————————————————————

 WEEK 1 (6.12.17) – MONDAY

Do the exercises below back to back 3 times!  Rest one min in between the circuits.

  • Back squats with weights (4-15)
  • Box Jumps (4-10)
  • Kettlebell swings (4-15)
  • Pull-ups (4-8) – Use the assisted machine if you’re not able to perform a regular pull up
  • Dips (4-12)
  • Farmers Walk  (4×100 feet)
  • Hanging Knee Raises (3×12)

FINISHERS

  • 24 air squats, 24 alternating lunges, 24 split jumps and 12 burpees
 TUESDAY
  • 2 miles moderate run
  • 25 sec. sprints, 10 back rows & 10 overhead presses (Repeat these 3 times)
  • Rest 2min
  • 25 sec sprints, 10 bicep curls & Triceps ext. (Repeat these 3 times)
  • Rest 2 min
  • 25 sec sprints, 10 barbell clean & high pulley rows ( Repeat these 3 times)

FINISHERS

  • 3 x 25 burpees as fast as possible!  Rest 2 minutes in between sets.
 WEDNESDAY 
  • Yoga or some type of stretching
 THURSDAY
  • 10minute warm up run
  • 30min super steep treadmill incline walk.  1 min carry a weight on top of your shoulder and 4 min no weight.  Alternate the carrying sides.
  • 60sec plank,  25 situps, and 20 pushups.  Repeat 3 times.
 FRIDAY
  • Single leg deadlifts (3-10)
  • Side Planks (3 x 60sec on each elbow)
  • Single leg squats (3×10)
  • Back extensions (3×12-15)
  • Wall sits (4x45sec)
SATURDAY

The most challenging workout of the week! 5 mile run outdoors with exercises in between.

  • Run 1 mile
  • 26 walking lunges
  • 26 steps of bear crawls
  • 26 Mountain Climbers
  • 20 burpees.

REPEAT THIS 5 TIMES!

 SUNDAY
  • Rest

Opinions expressed by contributors are their own.

Sean Aqareva is a NASM-Certified Personal Trainer. He’s an AFAA-Certified Group Exercise Instructor, an ISCA-Certified Boxing & Kickboxing Instructor, and owner of Multilevel Fitness in NYC. His versatility and knowledge of different training techniques get results – from beginners to professional athletes.

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