Mud Run Kettlebell Workout

by admin on June 22, 2012

Training for a Mud Run? If you’re not using kettlebells as part of your training plan, you’re missing out big time.

Kettlebells are very effective for developing:

  • Dynamic/isometric strength
  • Anaerobic/aerobic conditioning
  • Quickness and explosive power
  • Flexibility/mobility
  • Mental toughness

ALL things you’ll need at a Mud Run event!

So – I’ve put together a Mud Run kettlebell workout for you.  Please note – this is NOT the be-all-end-all of your event prep.  You need to be training outside, doing some long runs, preparing physically and mentally for the events you’ll be facing, etc.  But incorporate this one into your overall routine … and it’ll also get you thinking about how your workouts should be structured leading up to the event.

Mud Run Kettlebell/Body Weight Workout

  • Fast run .25 mi
  • 50 Kettlebell swings (divided into as many sets as needed)
  • Fast run .25 mi
  • 3 Turkish get ups ea side (alternating sides each rep)
  • Fast run .25 mi
  • 15 pull ups (divided into as many sets as needed)
  • Fast run .25 mi
  • 20 burpees (divided into as many sets as needed)

Repeat for 2-3 rounds total

Additional workout notes:

  • Workout is best done on a track/soccer field/etc. where one could do the prescribed reps of an exercise, run the .25 mi and return to same area to complete the next exercise
  • “Fast” run means fast for you – a good rule of thumb would be about a 7/10 on an intensity level scale, with one being the easiest and 10 the hardest
  • For the swings, pull ups and burpees – you may divide the total number of reps into as many sets as needed, but you cannot move on to the next interval run before you complete the total number of prescribed reps.  For example, to complete 15 total pull ups, you might do one set of six, rest 20 seconds, do a set of five, rest 20 seconds, and do a final set of four.
  • Make sure to include a SMR/joint mobility/dynamic stretch warm up
  • For video demos/form pointers/etc. on each exercise, make sure to click the links on each exercise.

In conclusion, KB’s are a great implement to use in your training for the Mud Run event.  While this Mud Run kettlebell workout is NOT the be-all-end-all of your event prep, it’s a great place to start – and to get you thinking about how to put together your training sessions.

Thanks for reading, and talk soon -

Forest Vance, Level II Certified Russian Kettlebell Instructor

PS - If you’re in the Sacramento, CA area, check out our complete Mud Run prep program here:

=== >> 2012 Mud Run Event Prep

PPS - If you’re NOT in the Sacramento area, can’t make it to our in-person training sessions, etc., but are interested in the training plan I’m putting together, shoot me a quick email and let me know – I’ll see what I can do :)

PPPS - We’ll DEFINITELY have the Mud Run training plans available to our Kettlebell Basics Weekly Workouts members.  And don’t forget – membership rates are officially going up in just nine days – so if you’ve been thinking about hopping on board, there’s never been a better time!  Click here for details and to secure your spot:

=== >> Kettlebell Basics Weekly Workouts

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