Tough Mudder Training Plan


• 6 weeks, 5 days per week
• Designed specifically for the Tough Mudder
• Includes Strength, Work Capacity, Core and Endurance Training
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Six Week, 5 day/week Training Plan specifically designed for the Tough Mudder.

Begin this program 6.5 to 7 weeks before the event to allow for 3-5 rest days before the event.

This program consists of 4 varieties of training sessions, each described below:

1. Mini Events: Every other week, starting with Day 1, you will perform a 1, 2, or 3 hour mini-event as a way to prepare you for the duration of the actual Tough Mudder. The only equipment you will need is a 12 (women) or 16 (men) kg kettlebell, or a 25# (women)/35# (men) dumbbell. You will be fresh for these events, so run them as you would the actual event. Circuits should be done without stopping or using rest intervals. Each event is constant movement.

2. Strength + Work Capacity Circuit: These sessions are designed with the goal of achieving strength above and beyond what is required for the Tough Mudder Event. They are based around 3 foundational lifts: Power Clean, Front Squats, and Push Press. Strength components are followed by circuit-based work capacity efforts designed to prepare you for the various obstacles, hardships, and energy systems you will need for the Tough Mudder.

3. Endurance: Tough Mudder events are typically 10-12 miles. These days will prepare you for this distance.

4. Core Development: Obstacles for Tough Mudder are designed to be unstable. The key component for mounting and overcoming these obstacles is a strong core that can achieve both 1) a solid transmission of power for movement and stability and 2) a protection for vulnerable limbs should you fall. Core Development will not be done exclusively on these days – it’s important and so the core is trained at least 3x per week. Days that are dedicated entirely to Core Development should be viewed at recovery sessions of a sort and should take less than 45 minutes.

Durability is trained daily in this program. Take these circuits seriously and train them with focus. The Durability circuits at the end of each session purposefully train movement patterns and stabilizer muscles that will protect you and aid in injury prevention.


Required Equipment

Required Equipment: 

  • Fully equipped gym, whether that be a globo-gym, garage gym, or otherwise, e.g. 24 Hour Fitness, Gold’s, CrossFit, etc.

  • Track or trail of a known distance. (400m track, indoor track, marked trail)

  • 40# (females) or 60# (males) sandbag

Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.


Athlete’s Subscription Package

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This Plan is one of 200+ plans included in the Athlete's Subscription.