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Description

Interval Training as per Tough Mudder training guide with Bodyweight Rows instead of Chin Ups.


Exercises

Set 1: 1 round
Push-up with Lateral Raise
1 minute

Set 2: 1 round
Rest
15 seconds

Set 3: 1 round
Single-Arm Dumbbell Swings (Right Arm)
Single-Arm Dumbbell Swings (Right Arm)
45 seconds
Single-Arm Dumbbell Swings (Left Arm)
Single-Arm Dumbbell Swings (Left Arm)
45 seconds

Set 4: 1 round
Rest
Rest
15 seconds

Set 5: 1 round
Jumping Lunges
Jumping Lunges
1 minute

Set 6: 1 round
Rest
Rest
15 seconds

Set 7: 1 round
Bent Over Row
Bent Over Row
1 minute

Set 8: 1 round
Rest
Rest
15 seconds

Set 9: 1 round
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute

Set 10: 1 round
Rest
Rest
15 seconds

Set 11: 1 round
Renegade Row with Push-up
Renegade Row with Push-up
1 minute

Set 12: 1 round
Rest
Rest
15 seconds

Set 13: 1 round
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute

Set 14: 1 round
Rest
Rest
15 seconds

Set 15: 1 round
Dumbbell Push Press
Dumbbell Push Press
1 minute

Set 16: 1 round
Rest
Rest
15 seconds

Set 17: 1 round
Decline Push Ups
1 minute

Set 18: 1 round
Rest
Rest
15 seconds

Set 19: 1 round
Mountain Climbers
Mountain Climbers
1 minute

Set 20: 1 round
Rest
Rest
15 seconds

Set 21: 1 round
Body Weight Row
1 minute

Set 22: 1 round
Rest
Rest
15 seconds

Set 23: 1 round
Elbow Plank
Elbow Plank
1 minute

Set 24: 1 round
Rest
Rest
15 seconds

Set 25: 1 round
Right Half Side Plank
Right Half Side Plank
1 minute

Set 26: 1 round
Rest
Rest
15 seconds

Set 27: 1 round
Left Half Side Plank
Left Half Side Plank
1 minute

Set 28: 1 round
Rest
Rest
15 seconds

Set 29: 1 round
Tricep Dips
Tricep Dips
1 minute

Set 30: 1 round
Rest
Rest
15 seconds

Set 31: 1 round
Weighted Sumo Squat
Weighted Sumo Squat
1 minute


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