The Tough Mudder requires all around body strength, these exercises will have you in shape to overcome all of the obstacles.
1. Hand Walking/Crawling
After cardio and before weight lifting, try a hand walk or crawl. Perform a handstand and then try walking 100 yards. If you can’t do a handstand at first, then walk sideways, supporting your feet against a wall.
2. Rope Climb
If you can climb 20 feet up or so with nothing but your hands, you’ll be a post-gym class
3. Inverted Shrug
While upside down, shrug your shoulders up and down. Your own bodyweight will build those traps!
4. Ring Fly
Grab the rings and get ready to flex! Lower yourself slowly, while squeezing your glutes and keeping your abdomen tight. Hold the position and feel those pecs build muscle.
5. Side Plank
Side planks help build the obliques, which are really important muscles for anyone doing serious weight lifting. Get some pointers in this video.
6. Handstand Pushup
First, learn to do a handstand, using a wall for support if need be. Then, lower and raise your body, effectively doing pushups.
7. Muscle Up
Think pull-ups are easy? Try this. The muscle up is a pull-up with a dip that burns.
An oldie but a goodie. If you thought you knew pushups, check out these variations to spice things up. You’ll get different results with each one.
9. Pistol Squat
If you find the skater squat too challenging, then give the pistol squat a try. This is a full lower body workout, plus it builds balance. However, you need to work up to this one-legged squat. Here’s a nice video showing you how to master this exercise
10. Prisoner Squat Jumps
These will give you a full lower body workout, plus it builds balance. This video will show you how to master this exercise.
If you can master these exercise then you are well on your way to being in shape to complete a Tough Mudder.