Tough Mudder Training Template (Week Four)

March 21, 2016

should you set up your home gym in your garage? here's what you need to know

should you buy a peloton? here's how to decide

You'll also love

tell me more

I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


Welcome to WEEK FOUR of your Tough Mudder 12-Week Training Plan!

This post may contain Amazon (or other) affiliate links which won’t change your price but will share some commission. You can get more information about that here.

A Few Important Things:

Week One Tough Mudder Training Template

Week Two Tough Mudder Training Template

Week Three Tough Mudder Training Template

Check out the Step One, Two, and Three on About my Tough Mudder Template before you start training.  You need that information to use my training plan.

Do the daily workouts in whatever order works for you.  You don’t have to do the Week 1 Workout 1, on your first day.  Just get in all 7 every week. (And you aren’t allowed to do more than one workout a day to skip 2 days).

And if you need to register for your TM.

For answers to your Tough Mudder questions read my Tough Mudder FAQ’s part One & Two.

Remember my notes, calories burned,  and time spent for each day refer to the Option One workouts (plus that day’s run).  I list Option Two as a (completely acceptable) alternative, but I used Option One when I was training with this plan.  Reminder: Option 1 workouts are all Cathe Friedrich (plus the run that day, where applicable), and the Option 2 workouts are from various Beachbody programs.

I recommend that you get a membership to Cathe on Demand OR Beachbody on Demand while you’re training using my template (if you want to follow my exact workouts).  You can always cancel after your Tough Mudder (but you may not want to).

These articles will help you decide which membership is right for you:

Beachbody on Demand–5 Reasons to Give it a Try

How to Sign Up for Cathe Live or Cathe on Demand + Live

Stop Going to the Gym!  Workout at Home–Beachbody on Demand vs. Cathe on Demand

And here’s a handy dandy link to a pdf of my template in 3 different forms:

TIPPlease don’t print these out and never come back and visit my online weekly templates.  I provide a ton of Tough Mudder tips and obstacle information online (not included in the printouts) that will help you get completely prepared to conquer your Tough Mudder.

12-Week Tough Mudder Training Plan with Cathe Friedrich

12-Week Tough Mudder Training Plan with Beachbody

*Take note-Insanity Max:30 is now part of a regular membership to Beachbody on Demand.  

12-Week Tough Mudder Training Plan with Cathe Friedrich and Beachbody Options

Now let’s get started on Week Four…

You are so much stronger than you think.

the week four workout one option which says to run 7 miles

It’s time to find some people to be on your Tough Mudder team.  Choose wisely.

Try to find at least one tall person (6 feet or more) and at least one really strong person.  Don’t invite people who you know will not train.  They are slackers and you will want to leave them behind on the day of the race.

Don’t ask Whiners/Complainers/Excusers (Shut up.  It’s a word now).  Ask the girl that wears t-shirts that say things like, If You Have Time For Facebook You Have Time For Exercise, and Giving Up Is Not An Option.  You want her on your team.

this is the rest day option for week four of your training plan

My back was killing me today.  Stupid treadmill with built-in incline.  I spent several minutes today stretching.  Tomorrow will be a hard workout.

We talked about selecting your team members yesterday.  You don’t have to have a big team to run the TM.

My husband and I were a team.  But we wished we had brought a few more people with us that we could rely on to help with a few of the obstacles. 

Everyone in the TM helps each other but it’s nice to see a familiar face extending their hand to you from the top of the wall.  Plus, you can’t really say, WTF?!, to a stranger when they accidentally scratch you, or pancake-press your boob against the top of Everest.  Just saying.

you'll run 3 miles and do another workout as one of the days in your week 4 Tough Mudder Training Plan

Option 1 Workout Option-Cathe Friedrich, High Step Challenge*

Option 2 Workout Option-P90X2 Total Body + any two circuits

Don’t forget that the time/calories I mention are the run and Option One workout combined.

*Holy calf workout, Batman!

I had some gastrointestinal discomfort today during my workout.  Shut up.  It happens.  I didn’t need a diaper but I thought about it.  Just keeping it real, people.  What?  I can talk street.  You’re very judgy.

Reminder-In your Cathe On Demand membership, the main Cathe Friedrich workouts can be found alphabetically under the ‘My Videos’ tab (sometimes listed by series name).  The Cathe Friedrich premix workouts are found under the ‘Workout Blender’ tab. (Unless you’re using the app.  In the app, click on the main workout, then click the ‘Premix’ tab to find those routines.)

Reminder-Every single Beachbody workout can be found in a basic Beachbody on Demand subscription.

the week 4 workout 4 option that says there's no run today, just do workout 1 or 2

Option 1 Workout-Cathe Friedrich, X10, Premix X77*

Option 2 Workout-All 5 Circuits + an Ab Ripper P90X, P90X2 or Insanity Cardio Abs

I’ve already mentioned this workout* once (Week 3, day 5).  It’s hard as hell.  I was near syncope** at least once.  (Look it up.  Don’t be lazy.)

**I tell you this so you know I’m a real live person.  Some days my endurance is of the Olympian variety and some days my 9-year-old could kick my ass.  If you have a medical condition DO NOT PUSH BEYOND YOUR LIMITS.  I know my body.  I’ve been working out in some capacity FOREVER and I’m a physician assistant.  I will give myself CPR if I need to.  But I tend to push myself VERY hard physically.  It’s what I do.  You do what you do.  Don’t be dumb and hurt yourself.

the week 4 workout 5 option for your Tough Mudder Training plan with One Strong Southern Girl

Option 1 Workout-Cathe Friedrich, Plyo Hiit 2

Option 2 Workout-Insanity Max:30 Cardio Challenge

*As always, I often run and walk.  I hate running.  If no one is chasing you it makes no sense.  But this is one reason why I sign up for these things.  It challenges me to do things I wouldn’t normally do.  That’s the theme for why you’re doing this whole Tough Mudder race anyway, right?

Start thinking about what you’re going to wear to the race. 

What will the weather be like the month you’re doing the Tough Mudder?

What looks good on you? 

There will be photos. 

I recommend tight-fitting clothes.  A shirt that’s slightly large before the race starts will be like a weighted, soggy octopus clinging to your shoulders and tripping you up after the first obstacle.

I recommend you check out my Tough Mudder FAQ’s at some point before you buy anything.

the 6th workout option in your 4th week of Tough Mudder Training

Option 1 Workout-Cathe Friedrich, Party Rockin’ Step Workout #1*

Option 2 Workout-Turbo Fire 55 EZ or Insanity Max Interval Circuit

*Full Disclosure-You need a PhD in dance to get all the steps down in Party Rockin’ Step.  You’ll be mad.  But it’s fun once you figure it out.  Try it. Shut up and have a good attitude (or do the option 2 workout).

My right hip flexor was hurting a lot today.  Just saying.  That’s new for me.  I’m more familiar with feet, back, and knee pain.

Also, I bought a new heart rate monitor.  It’s a Garmin (I was using the Polar FT4).  The Garmin was quite an upgrade and well worth it. 

the 7th workout option for week 4 of Tough Mudder training

Option 1 Workout-Cathe Friedrich, Hiit Training, Double Wave Pyramid*

Option 2 Workout-Shaun T, Insanity Max:30 Cardio Challenge

There are three 30-minute workouts on HiiT Training*.  This is one of them.

Yes, people.  Only 30 minutes.  I will hunt you down and neck-slap you if you tell me you don’t have time for this.  I actually drove home and did this workout in between my daughter’s softball games.

you'll be running 17 miles in week 4 of your tough mudder training plan

You’re amazing!  Be proud of yourself!  Call someone and tell them you’re training for a Tough Mudder (that makes it official).

Sign up to receive my latest posts so you don’t miss Week Five.  Or check back in soon for your next week’s training plan:-)


Leave a Reply

Your email address will not be published. Required fields are marked *

search the database!

Excuse me...Do you have any articles on...

get it now

Don't waste another minute trying to piece together all the right workouts and equipment for the 'perfect' plan. Download a blueprint with all the steps in one place.

Your home exercise roadmap.

free guide

Take me to the quiz

Get matched with the on-demand library that aligns with your workout style, equipment and goals by answering a few questions!

Have you taken our

Workout Personality Quiz?