11 Aug

Tough Mudder Training Template Week 11

You’re So Close!

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12-Week Tough Mudder Training Plan-WEEK ELEVEN

Reminders: Option 1 workouts are all Cathe Friedrich (plus the run that day, where applicable), and the Option 2 workouts are from various Beachbody programs.

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).

You can find a few more reminders and links back to Weeks 1-10 Tough Mudder training at the bottom of this post.

Make sure you read my Tough Mudder FAQ’s so you’ll be fully prepared for your race.

On to WEEK ELEVEN…

If you still look cute at the end of your workout you didn’t train hard enough.

graphic for TM training template week 11 workout 1

Chafing is real, people.  If you haven’t figured it out yet, this can happen in places you never think about.  Your lady parts, bra line, or that section between your thighs that creates enough friction to start a fire.  These parts may need some special care for a few days when you start running this many miles at once.

To avoid chafing, throw out the tempo running shorts and anything that hangs or sags on your body when you work out/run.  You have to wear something tight that conforms to all your curves.

For my first Tough Mudder I wore black capri-length tights, a workout bra and a fitted cap-sleeve tee.  I strategically selected this outfit to cover my knees (you WILL be on your knees at times) and to avoid friction rub under my arms that I tend to get if I wear a workout bra without a tee shirt.  (BTW this outfit worked out well for me).  For more tips on your TM outfit read my FAQ’s.

You need to think about what works for your body type.  If you want to wear tiny fitted shorts and a sports bra then Go For It.  But be warned that you will have a LOT more exposed skin to scrape when you’re belly-crawling through the gritty mud. 

You may not care about looking sexy after you get dirt wedged into the raw lesions across those awesome abs.  Just saying.

the week 11 workout 2 options for the Tough Mudder Training Plan

Option 1 Workout-Cathe Friedrich, Crossfire, Premix- Crossfire + Core

Option 2 Workout-P90X3 CVX and Ab Ripper X2

Reminder-In your Cathe On Demand subscription, the main Cathe Friedrich workouts can be found alphabetically under the ‘My Videos’ tab.  The Cathe Friedrich premix workouts (like above) can be found under the ‘Workout Blender’ tab.  (If you own the disc the premix routines can be found in the main menu of the video.)

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

*Beachbody on Demand is now available to stream on Amazon!  But to get a free trial period you’ll need to go through the Beachbody site.

Holy crap!  Your Tough Mudder is in less than 2 weeks!

At this point it’s probably safe to tell anyone that doubted you that they suck and should consider being more supportive next time.

Try to smile like you’re on an exercise video during your whole workout today.  It’s harder than you think.

the workouts for the tough mudder training plan week 11 workout 3You’ve earned this.  Make this most of it.  Find something to do that makes you happy.

the workout schedule for tough mudder training week 11 workout 4

Option 1 Workout-Cathe Friedrich, Low Impact Hiit Two

Option 2 Workout-Insanity Max:30 Max Out Power

A word about the Arctic Enema 2.0…

This obstacle will steal the breath right out of you.  You slide into ice water and are forced to submerge to go under a chain link barrier before you traverse a few yards to get out.

The bad news–it actually feels like someone has reached into your chest and is squeezing your heart and lungs.

The good news–it only lasts a few seconds and you’ll earn bragging rights forever.

the workout for tough mudder training week 11 workout 5

Option 1 Workout- Cathe Friedrich, Intensity, Premix-Maximum Intensity

Option 2 Workout-Insanity Max Conditioning PLUS Insanity Insane Abs

Real life tidbit–I was laid off today.  Budget cuts and all that.  The good news: more time to train.  The bad news: still gotta pay the bills, somehow.  You know my point, life is shitty sometimes.  That’s no excuse to eat an entire cheesecake and quit training.

the workout option for week 11 workout 6 for tough mudder training

Option 1 Workout-Cathe Friedrich, Body Max

Option 2 Workout-Insanity Max:30 Tabata Strength PLUS P90X3 Incinerator

You’ll always remember this video (Body Max) because Cathe’s outfit is retro (circa 1998) complete with headband.  But it’s a phenomenal cardio and total body weight training routine.

*Last time I did this workout I burned over 600 calories.  Using a HRM is not a perfect science.  Your numbers will be different.  In fact, they could be VERY different than mine.  I’m giving you this information because I personally like to have the data, and so you’ll have a reference value.

I wouldn’t recommend wearing a HRM every time you work out unless you’re trying to lose weight.  As I mentioned before, the chest strap/transmitter gives me a painful raw spot on the area of my xyphoid process (look it up, don’t be lazy).

the workout options for tough mudder training week 11 workout 7Can you believe that 3 miles is an easy run for you now?

You’ve transformed yourself into an athlete and a badass.  Way to go.

You may not realize it but I promise you’re inspiring some other people to push themselves, too.  Keep up the good work.

Take some time to look up the venue where you’ll be doing your TM.  You probably have an email somewhere with a link you can use.  You don’t want to be surprised by an obstacle you’ve never heard of.  Each venue has a few different obstacles and a different terrain.

the total miles you ran for week 11 tough mudder training

If you still haven’t registered for your Tough Mudder then you’re quite the procrastinator.  Get online and register today.  Here’s a link to help you out.

Read this and this to find out what you can expect on the day of your Tough Mudder.

Can you believe you’ve only got one more week to train?!  I’m so proud of you.

Go post an announcement on Facebook and Twitter.  Tell all your friends what you’re doing (if you haven’t already done this) and get them excited to see your race pictures.

Remember to come back for your last week of training!!

Here’s a look back at weeks 1-10:

Week One Tough Mudder Training

Week Two Tough Mudder Training

Week Three Tough Mudder Training

Week Four Tough Mudder Training

Week Five Tough Mudder Training

Week Six Tough Mudder Training

Week Seven Tough Mudder Training

Week Eight Tough Mudder Training

Week Nine Tough Mudder Training

Week Ten Tough Mudder Training

Tough Mudder Training Template Week 11-One Strong Southern Girl-Here's what you need to do in week 11 of my 12-week tough mudder training plan. You're so close!
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“Life is complicated.  Fitness doesn’t have to be.”

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