MUD AND BLOOD WORKOUT

Can you remember the last time you rolled around in the grass, climbed a tree, hopped a fence, or got covered head
to toe in mud? This is how we “worked out” when we were
kids. Then we became adults. 
And along the way, most of us lost that sense of adventure— and with it, a true feeling of being alive. The only crawling most adults do is out of bed.


BUCKET LUNGE
Fill a bucket with rocks, dirt, chains, or water, and lift it to your right shoulder.Hold it in place as you do walking lunges, dropping your back knee to the ground. Repeat on the other side.




TIGER CRAWL WITH PUSHUP
Assume a pushup position and walk forward, bringing your knees up to meet your elbows with each stride. In the middle of each rep (as pictured), perform a pushup.



SANDBAG SHOULDERING
Straddle a sandbag, squat down, and grab it with both hands. Come up explosively, using momentum to bring the bag to your left shoulder. Repeat on the opposite side.




DAY 1
STRENGTH
Today you’ll be in the gym hitting traditional strength exercises to get stronger. This mix of both strength and power
movements will transfer well come race day, when you need to be explosive (such as when jumping a wall).

DAY 2
CARDIO
This is the frst time you’ll head outside for some hill work. This session will not only help you improve your speed up hills—where man beginners lose a lot of time—but also get you accustomed to the kind of fatigue you should expect on race day. In this session, you’ll perform a resistance exercise followed by a hill sprint and fnished of with a body weight exercise.

DAY 3 + 5
RECOVERY

DAY 4
VOLUME TRAINING
Now you’re working on conditioning as well as muscular endurance. If you don’t have a fvegallon bucket, you can perform kettlebell rack walks instead. If a sled isn’t in the budget, get a cinder block and attach a chain to it, which works just as well.

DAY 6
TRAIL RUN
This is not your everyday long run. Every half-mile, you’ll perform one of two circuits. These circuits will get your anaerobic system fring in the same fashion it will on race day.




BOX JUMP

Drop your hips and swing your arms back. Jump up, pull up your feet, and land softly on the box.










MOUNTAIN CLIMBER
Rapidly switch your feet in a pushup
position.









COMBAT BURPEE
Squat down, kick out to the top of a pushup
position, perform a pushup, pull your legs
underneath you, then jump as high as you can.








THE PROGRAM