Training Evolution - yet another Tough Mudder program

After several weeks of being brutalised by our trainer's program we were literally begging for a new program. So weary were we of pyramid running programs and endless bridge walks that we ignored his maniacal laughter and warnings of 'this will be tougher' and were just desparate for something new and different...

And this weekend it arrived:

SESSION ONE

10-12 KM CONTINUOUS RUN/WALK

Use a Mixed terrain course, try to run the whole way but it is ok if the occasional walk is needed.  Does not need to be completed at a fast pace.

SESSION TWO

4 x 1km TIME TRIAL.

Complete each rep as fast as you can. Record your time and whatever time it takes, give yourself that amount of recovery before the next one. I.E 1:1 ratio.

SESSSION THREE

BODY WEIGHT/RUN

SPRINT 200M, COMPLETE 10 PUSH UPS, 10 BURPEES, 10 SIT UPS

Repeat 8 times and rest on a 1:1 RATIO.

***** REMEMBER to record all times so that you can see progress and push harder next session.

STRENGTH PROGRAM

(Should be completed 2-3 times per week, on same day or alternate days to running program)

FOR EXTRA WEIGHT- Wear a back pack that weighs between 5-10 KGS

Must be tightly fitted and firm across back.

SQUAT JUMPS

WALKING LUNGES

NEGATIVE CHIN UPS (Jump to hold chin above bar, lower your body as slow as possible and then let go and jump up again)

BRIDGE WALK AND PUSH UP

STEP UPS

MONKEY BAR SWINGS FORWARDS/BACKWARDS

AB crunch

Prone bridge

***PAIR these exercises together do maximum repetitions of each and give 2 minutes recovery between each set.

Do 3 sets of each pair. Record your repetitions.

To be honest, we were all a bit relieved to see it, and enthusiastic to give it a go. It looked good, and less 'tedious and painful' than the previous. But something dark lurked in the background.

Today we tried it - taking Session 3 as our starting point. It looked neat, short, tidy.. And indeed we finished the whole set in about 26 minutes. But heck - what an agonising 26 minutes it was. Amazing how something that looks so simple on paper could be so ridiculously painful.....  I can just hear our trainer chuckling to himself from here....