Want to Crush a Tough Mudder Race? This Workout Is All You Need

Agility Workouts
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Agility Workouts

“Obstacles like ‘Twinkle Toes’ and ‘Island Hopping’ may sound like a walk in the park, but they’re going to test your balance, agility, and ability to think on your feet — especially when you’re already tired from running,” says DeWindt. Prepare by doing plyometric movements when your body is already fatigued. Working hard when you’re tired is key to winning at the Tough Mudder. These will do just that. Do one or two a week alone or in combination with a strength workout (more on that later).

The Workhorse

  • Warm up with a 5-minute jog and some light stretching
  • Run a quarter mile
  • 10 burpees
  • Run a quarter mile
  • 15 clapping push-ups
  • Run a quarter mile
  • 20 tuck jumps
  • Run a quarter mile
  • 20 jumping lunges
  • Rest 5 minutes, then repeat circuit three to five times. Stretch thoroughly afterwards.

10 Down

Warm up with a 5-minute jog and some light stretching and then do 10 reps of each exercise, then nine, then eight, and so on, until you get to zero. Complete this circuit for time.

  • Box jumps
  • Side shuffles (10 meters back and forth is one rep)
  • Clapping push-ups
  • Medicine ball slams
  • Tuck jumps
  • Push-ups

The Ladder

Using an agility ladder helps you develop quick foot movements and improve coordination and body awareness. Do this entire circuit three to five times.

  • High knees: Make sure both feet touch down in each square of the ladder.
  • Hop squats: Squat with feet outside of one square, straddling the ladder. Hop forward so your feet are outside of the next square, squat, and repeat.
  • Ladder push-ups: Do one push-up in each square of the ladder, moving down one square at a time.
  • Lateral high knees: Facing sideways, do high knees down the ladder. You’ll be moving laterally with both feet touching each square, then go back the other direction.
  • Lateral hops: Facing sideways, put both feet in one square. Squat down, then hop into the next square, landing immediately into the next squat. Repeat in opposite direction.
  • Ladder hand walk: Get in a plank position with both hands and feet outside of the ladder. Walk the length on hands and feet, keeping body as flat as possible and keeping hands and knees outside of the ladder.
  • Four 30-second sprints, each followed by 30 seconds of rest.
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