Tough Mudder Tabata Workout

Do you have what it takes to be a Mudder?

One of my favorite yearly activities is running the Tough Mudder. It’s an incredible challenge to tackle if you want a great experience with friends and a good self-esteem boost. I have taken clients with a variety of fitness levels and we always come out conquering.

With that said, it’s ideal to train before the race to be prepared. That orange head band is earned, not given; and if you want it, you’re gonna have to train hard to get it. We’ve put together a killer workout that’s sure to get you pumped and ready to go.

Side note: If you’re signed up for a dash and attending a club with a good personal training staff, now might be a good time to ask your trainer about the Warrior29 Small Group Training. Warrior29 is a 6 week small group program that will prepare and challenge you,  building the strength, agility, and endurance to get you through any dash or mudder.

Tough Mudder Tabata Workout

This workout will consist of 4 tabata circuits. Begin the workout with an 800 meter run (.5 mile) and run 800 meters between each circuit (total of 3200 meters or 2 miles). This can be done on a treadmill or outside. Each circuit is 20 seconds of exercise, 10 seconds rest; for a total of 8 times through, with the 800 meter run in between sets.

1st Circuit

2nd Circuit

3rd Circuit

4th Circuit


Tough Mudder Tip: You DO NOT have to train yourself to run any more than 2 miles at a time. Even though the course is 10-12 miles, the distance is broken up between the obstacles.The obstacles serve as breaks to help you rest up between the runs. Don’t be afraid. YOU CAN DO THIS!

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.