March 3, 2015

5 Mud Run Training Workouts You Can Do on Your Lunch Break

Post by Alex Brown

Obstacle course racing (also known as “mud running”) has taken off as a thrilling and challenging way to push physical limits and defeat fears. As the sport has grown in popularity and magnitude, people ranging from elite athletes to weekend warriors, young families, CrossFit gyms, sports teams, corporate groups, and everyone in-between are training for these events.

Although you probably can jump off the couch without any training and complete a Savage Race (with the support of everyone around you, of course), we don’t actually recommend it! Training properly will allow you to get out there and conquer the world’s best obstacles at Savage Race and have a ton of fun while you’re doing it.


Here are five mud run training workouts that you can do on your lunch break – no equipment needed. Try to tackle these short but intense workouts at least three times a week leading up to your mud run. Remember to spend a few minutes warming up before you begin the workouts, stay hydrated, and take time to cool down and stretch when you’re done. Most of all, have fun!

Mud Run Training Workout #1

20 Minute AMRAP (as many rounds as possible)
5 Squats
10 Burpees
15 Sit Ups

Mud Run Training Workout #2

Complete For Time:
Run ½ Mile
50 Push Ups
Run ½ Mile
50 Sit Ups
Run ½ Mile
50 Squats
Run ½ Mile

Mud Run Training Workout #3

5 Minute Max Burpees
Rest 5 Minutes
3 Minute Max Burpees
Rest 3 Minutes
1 Minute Max Burpees

Mud Run Training Workout #4

Complete 3 Rounds for Time:
60 Second Plank Hold
60 Walking Lunges
60 Sit Ups
60 Jump Squats

Mud Run Training Workout #5

1 Mile Run, pausing for 3 Burpees at the top of every minute until you complete the mile.


2 Responses to 5 Mud Run Training Workouts You Can Do on Your Lunch Break

  1. Pingback: 16 BEST MUD RUNS: GET THE DIRT! - Yonderist

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