My work deadlines caught up with me so unfortunately my training for the Tough Mudder started not with a bang, but a whimper. I only ran twice, an 8 miler right around my house on Tuesday, and six miles of hell, running "The Way Up Trail" and "Equine Incline" trail at Elfin Forest on Sunday.
This week has already started better. I ran a 5K with 10 burpees for a warm-up and another 10 half way through. I followed this up with my standard workout, which is just the Tough Mudder workout, or at least as much as I can do right now. I try to do each set in 60 sec, if I hit 20 reps I move on to the next set with a 15 sec rest. It is not unusual to go over the 60 sec if I feel I have more in me. As much as I try, it is not unusual to go over the 15 sec. For a description of each exercise here is a PDF
Exercise 1 - TM PUSH-UP
I did 10 reps with 15 lb dumbbells, one full cycle (both arms) is one rep.
Exercise 2 - THE FIST AND THE FURY
I did 20 reps with each arm 15 lb dumbbells
Exercise 3 - SCISSOR KICK
I did 15 reps, again one full cycle (both legs) is one rep
Exercise 4 - BACK ROW
Exercise 5 - DUMBBELL SIDE LUNGE
12 reps, one full cycle is one rep
Exercise 6 - PUSH UP plus ROW
started crashing only did 6 reps, one full cycle in one rep
Exercise 7 - LUNGE & TWIST
12 reps, one full cycle in one rep
Exercise 8 - SHOULDER PRESS
Exercise 9 - DECLINE PUSH UP
20 pretty sloppy reps
Exercise 10 - Quick Feet
I don't really count reps on this one, I just go as hard as I can for 60 sec.
Exercise 11 - Tough Chin Up
Only 6 reps, which is sad. I did 4 more at the end to make up for it.
Exercise 12 - Superman Plank
Exercise 13 - Drunk Superman Side Planks
60 sec a piece
Exercise 14 - Angelina Jolie
Exercise 15 - THE TOUGH SQUAT
20 reps with a 35 lb dumbbell