--- title: Tough Mudder Weekly Training Tips description: "By Sean Aqareva, Certifed Personal Trainer #TeamGLA Trainer Sean Aqareva of Multilevel Fitness offers weekly training tips for our Tough Mudder participant" --- [GLA Blog ](https://www.globallymealliance.org/blog) # [Tough Mudder Weekly Training Tips](https://www.globallymealliance.org/blog/tough-mudder-weekly-training-tips) Written by [Admin at GLA](https://www.globallymealliance.org/blog/author/admin) | Jul 10, 2017 4:00:00 AM 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 ](https://www.globallymealliance.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 ](http://www.multilevelfitness.com/)in NYC. His versatility and knowledge of different training techniques get results – from beginners to professional athletes. 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