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Tough Mudder T-Minus 30 is a 30-day training program designed to get you strong, lean and fit so you can CRUSH the course and have the body to prove it.

Get Strong. Get Lean. Get Tough in 30 days.

Weeks

This is where it all begins—with a sweaty, bodyweight circuit that uses high-intensity cardio intervals to build power and endurance.

Sample Workout - Extreme Conditioning 1.0

Get the abs and booty you’ve always wanted in 80 Days.

Lift your butt, sculpt your core, and get an incredible total body transformation with 80 unique “real-time” workouts and a Timed-Nutrition Eating Plan.

Workouts

Intermediate

80 Day Obsession

31-45m

Relentless functional training to achieve results you’ve never experienced.

Leave your excuses at the door. For six intense weeks, you’ll take on relentless functional training to help you gain muscle, drop body fat, and achieve results you’ve never experienced before.

Advanced

6 Weeks of THE WORK

You’ll burn up to 1,000 calories per workout—get insane weight loss in 30 days.

With Shaun T and INSANITY: THE ASYLUM’S Lockdown plan, you’ll burn up to a thousand calories per workout and achieve insane weight-loss goals. This will get you in the best shape of your life.

Insanity: The Asylum Vol 1

Extreme Conditioning 1.0

By now, you should feel fit enough to tackle this intense interval session without hitting pause. But be forewarned: Hunter packed this week’s workout with sick new moves that will push your limits.

Extreme Conditioning 3.0

Five rounds of five moves with no rest equal a cold, hard challenge to your body and your mind—a challenge that will help prepare you to crush any TOUGH MUDDER course, no matter the distance.

Obstacle Day Challenge

Pick up your weights—and get ready to hold them until the end. Oh, yes, this one is going to burn.

Reps Win Races

Yep, it’s exactly what it sounds like. We could have called it Death by Burpees—but would that make you feel any better?

Burpee Challenge

Take a longer run with Hunter and he’ll coach you through his long interval run, which features 5 minute running intervals with 2 minute slower paced intervals. Details and schedule for the 5K and Classic are in your training guide.

Long Run (Audio Only)

Running with Hunter is better than running alone. Hunter guides you through a 45 minute run with intervals, stretching and motivation to build your endurance and prep you for the course. See the training guide for complete run training programs.

Recovery Run (Audio Only)

This training guide is designed to help you get the best results possible and to track your progress with the TOUGH MUDDER T-MINUS 30 program. Training guide includes Quick-Start, progress tracker, Run Training program, Grip Strength Training program plus Taper Week pre-event fitness and eating plan.

Tough Mudder T-Minus 30 Training Guide

Follow this calendar if you're training for a 5K.

Tough Mudder T-Minus 30 5K Calendar

Hunter explains Taper Week aka known as the week of your Tough Mudder. Learn how to change up your workout routine this week so can maintain the gains you’ve made, yet still feel strong, rested and fresh for your event.

Intro to Taper Week

Shaun T brings you the craziest 30 minutes of your day

MAX:30 isn’t just INSANITY on fast forward. With 150 brand-new moves, it’s a whole new way to work out. Max-out a little farther each day, and when that happens, you’re going to look and feel amazing.

INSANITY MAX:30

21-30m

Hunter trains you to perform like an athlete with explosive cardio and bodyweight conditioning designed to help you tackle any TOUGH MUDDER course.

Athletic Training Day 1.0

Back to dumbbells, but today’s workout emphasizes a split-leg stance to build balance and total-body strength—and to carve your abs. You can thank Hunter later.

Dynamic Dumbbells 1.0

To crush the toughest obstacles, you need to get down and dirty, staying low and using your core. That’s what this workout trains you to do. You’ll feel like you’re already on the course with Hunter.

Mudder Ground Strength 1.0

This week, Hunter works you harder with tougher moves and more reps. His goal: giving you the power to conquer any obstacle by maximizing your upper-body and grip strength.

Dumbbell Endurance 2.0

Get ready for Hunter to “mess” with you by switching things up with more explosive cardio and more challenging bodyweight moves. Trust us, the payoff—a fitter, leaner, more athletic body—is worth it.

Athletic Training Day 2.0

It’s time to get grounded again. Hit the deck to work your core as you train your body to overcome the most mind-bending obstacles you’ll face on the course.

Mudder Ground Strength 2.0

We hope you’re feeling rested, because Hunter is looking to crush you with new dumbbell progressions that will increase your muscular strength and endurance—if you can handle them.

Dumbbell Endurance 3.0

Expect some new twists in this workout as Hunter shares more elite training techniques that will take your fitness and athleticism to new heights.

Athletic Training Day 3.0

More reps, heavier weights, harder moves—Hunter is determined to maximize your gains, so don’t hold back. Your muscles will be burning by the time you’re done, but it will all be worth it on race day.

Dynamic Dumbbells 3.0

You’ll feel like you’re on the course as you mimic ducking under barbed wire and scrambling through tunnels, but your core will be tight and TOUGH MUDDER-ready when it comes time to do it for real.

Mudder Ground Strength 3.0

Three simple moves have never felt so hard and yet…so good.

Total Body Challenge

Hunter calls it a quick 15 minutes of ab and core training. You might not think it’s quite quick enough. Either way, this will become a go-to abs routine for you.

Sheriff Abs

Hunter explains importance of running in addition to your T MINUS 30 workouts when prepping for your Tough Mudder.

Intro to Run Training

Take a run with Hunter and he’ll coach you through one of his favorite run training programs, which alternates 1 minute sprint intervals with 1 minute walk intervals. Details and schedule for the 5K and Classic are in your training guide.

Short Interval Run (Audio Only)

This 15 minute Pull Up Routine shows you proper form for beginner and advanced level Pull Ups, plus your week 1 routine for the 5K and the Classic.

Pull Up Routine

Follow this calendar if you're training for a 10K or 15K.

Tough Mudder T-Minus 30 10K or 15K Calendar

Follow this calendar the week before your event so you're feeling strong, fresh and ready for the course.

Tough Mudder T-Minus 30 Taper Week

Hunter tells you all about the program and lets you know what to expect on your 30-day journey.

Welcome to T-MINUS 30

Meet Hunter, your coach, trainer, and teammate for the next 30 days. He shares his incredible story and gives you a taste of what it takes to be a four-time TOUGH MUDDER champion.

Meet Hunter

Meet the incredible cast of Tough Mudder T-MINUS 30! They made it through the program and now they're ready to crush the course! Check out what they thought of Hunter and the workouts, and then get started on your own training today!

Meet the Cast of T-MINUS 30!

Grab a set of weights and get ready to work! Today, Hunter focuses on building upper-body strength and stamina to make sure you’re tough enough to conquer any obstacle on the course.

Dumbbell Endurance 1.0

Stretch tired muscles and release tension throughout your body as you enhance mobility and unlock greater strength and power. You earned this relaxing recovery session.

Mudder Mobility

Hunter ups the challenge from last week’s workout by adding more high-intensity cardio and bodyweight training that will test your stamina and grit. You got this.

Extreme Conditioning 2.0

Grab your weights and get your mind right, because during the next 30 minutes, Hunter will push you harder than ever. By the time you’re done, every muscle will be shaking.

Dynamic Dumbbells 2.0

300 reps, that is. Or is it 360? Hunter might have lied :)

The 300 Challenge

Hunter explains the importance of Chin up and Pull Up training when you’re prepping for a Tough Mudder, even if you’ve never done a Chin up or Pull up.

Intro to Upper Body Grip Strength

This 15 minute Chin Up Routine shows you proper form for beginner and advanced levels, plus your week 1 routine for the 5K and the Classic.

Chin Up Routine

Follow this calendar if you're not training for an event but just want to get ripped.