Aspire Fitness

Hard Work Generates Results

Starting September 21st, 2011 we are going to be doing a weekly workout for those on the Tough Mudder team. The workout should be about one hour starting at 6pm at Aspire Fitness. You must be signed up for the Aspire Fitness team to participate but you don’t have to be an Aspire FItness client, just be part of the team. If you don’t know what Tough Mudder is, check it out and be sure to sign up.

Week 1 – Sept 21st, 2011

  1. 5km run (saunter if you’re me)
  2. Pushups – 50
  3. One Arm Clean and Press – 25/side
  4. Reverse Pushups – 25
  5. Bosu Squats – 100
  6. Reverse Plank with Leg Raise – 25

Week 2 – Sept 28th

  1. 5.5km Run (one exercise to be done every km)
  2. Pushups – 50
  3. Prisoner – 50
  4. Sumo – 50
  5. In/Out Squats – 25
  6. Burpies – 10

Week 3 – Oct 5th

  1. Run 5km (first 5 exercises to be done at 1km intervals)
  2. Pushups – 15/15/15
  3. Walking lunge – 400m
  4. Pushups – 15/15/15
  5. Burpies – 10
  6. Pushups – 15/15/15
    Done in gym – 3 sets 

  1. Pullups – 5
  2. Mat hops – 25

Week 6- Oct 26/11

Oops, yes I have forgotten to put up the past workouts… it’s ok we will get through this together.

Run 400m

  1. Pushups – 25
  2. F/B Lunge – 15
  3. Planks – 90s
  4. OL Sqt – 15
  5. Pushups – 25
  6. Squat Jumps – 25
  7. Planks – 90s
  8. Pushups – 25
  9. Split Squat – 15
  10. Clap Pushups – 15
  11. Planks – 90s
  12. Prisoner – 50
  13. *Heel Touch – 50
  14. *Seated Twist – 50

* denotes exercise to be done after workout in gym.

Week 7 – November 2nd (73 days till competition)

Run 400m

  1. Clap Pushups – 20
  2. Squat Jumps – 25
  3. Planks – 90s
  4. Burpies – 10
  5. Split Squat – 25/side
  6. Mnt’n Climbers – 25/side

Swedish Mile (two laps in parking lot – actually half mile but doesn’t sound as cool)

  1. Sh Press – 15
  2. Pushups – 15/15/15
  3. OABOR – 10
  4. Seated Twist – 50

Week 8 – November 9th

In the Gym

  1. Shoulder Press – 15
  2. Lat Raise  -15
  3. Front Raise – 15
  4. Pushups – 25
  5. Prisoner Squats – 25
  6. Sumo Squats – 25
  7. Reverse Crunch – 25
  8. Seated Twist – 25
  9. 10-2’s – 25
  10. Heel Touch – 25
  11. Alt Toe Touch – 15
  12. U/D Planks – 25
  13. s/Alt curl – 15
  14. Dips – 15

Weaving Swedish Mile

  1. One Arm Clean and press – 15
  2. Box Hops – 25
  3. Clap Pushups – 20
  4. Reverse Pushup – 20
  5. Bicycle – 25

Week 9 – Nov 16/11

  1. Curve 10/10/10
  2. – Sh. Press, Lat Raise, Front Raise (15)
  3. – Leg Press, Leg Ext, Leg Curl (15)
  4. – Pushups, Rev Pushups (15)
  5. – Rev Crunch, Bicycle (25)
  6. – Pushpress, Upright (15)
  7. – Heel Touch, Seated (50)

Week 10 – Nov 23, 2011

  1. Curve 30/6
  • Leg Press (or BB Squats)/DB Sqts/Rev Plank w. Leg Raise (15)
  • Bosu Squats/Swiss Ham/OL Swiss Bridge (25)
  • OA C&P/Box Hops (10)
  • Pushpress/Upright (10)
  • 3 way TRX Crunch (15)
  • Sumo/Prisoner (30)
  • Leg Ext/Leg Curl (15)
  • U/D Planks (50)

Week 12 – Dec 7.2011 (38 days till competition)

  1. Jumping Jack – 100
  2. DB Squats – 90
  3. Swiss Ham – 80
  4. Sumo Squats – 70
  5. Skipping – 60″
  6. Sissy Jumps – 50
  7. Rev Plank w/leg raise – 40
  8. Rev Crunch – 30
  9. Mat Hops – 20
  10. Aerobic (85% MHR) – 10′
  11. 3way TRX Crunch – 20
  12. U/D Planks – 30
  13. 10-2’s – 40
  14. Knee Cross w. Pushup – 50
  15. Bicycle – 60
  16. Seated Twist – 70
  17. Swiss Crunch – 80
  18. Swiss Knee Tuck – 90
  19. Heel Touch – 100

Jan 4th 2012

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