The perfect beach trip includes kicking back, slurping down an ice-cold lemonade, building a sandcastle, and talking about The Block Ness Monster with teammates. But as much as you love lounging and chugging, you don’t want to stop making progress, you’re training for your next du Tough Mudder after all.
We tapped some sun-lovin’ fitness coaches for 9 workouts you can do at the beach.
Workout #1: Beach-Bum. 5 Rounds, For Time
100 m Beach Run
10 Boardwalk bench jumps
30 reverse lunges
What you do: Mark off a two end points roughly 50 meters apart with seashells or water bottles. Find a bench or rock that you can perform “bench jumps” on. Then, start your timer and cycle through the run-jump-lunge combo five times, as quickly as possible. Record your time.
Why it works: This workout is perfect for an outdoor sweat and can be easily adjusted for any environment. Plus, this workout is super scalable: the burpees can be modified by not dropping your torso all the way to the sand, the reverse lunges can be adjusted to reverse step backs or front lunges, and the run can be paced according to the athlete’s current endurance level. You’ll be glad for the extra resistance running practice when you’re trudging through Quagmire and Mud Mile 2.0.
Workout #2: 5 Rounds, For Time
25 foot lunges
1 minute plank
25 foot lunges
What you do: Mark of 25 feet with either a water-bottle, stick, or seashells. Then, lunge-walk 25 feet in one direction, drop and do a 1-minute plank, and then lunge-walk back 25 feet to where you came from. After the second lunge-walk complete 20 push-ups in the sand. If you need to scale the push-ups, do them on a cooler, chair, or nearby rock.
Why it works: This workout is simple, but full-body. You’ll especially feel it in your chest and quadriceps, says Tolbert. It’s the perfect beach workout for a quick burn and good sweat. You’ll be glad you worked on your endurance by the time you get to km 7.0 on the course.
Workout #3: ‘Riley’, For Time
1.5 mile run
1.5 mile run
What You Do: Set a timer, and perform the above sequence one time for a great workout.
Why It Works: Between running 3 miles and performing 150 burpees, you are working your entire body and cardiovascular system, which makes it the perfect workout for World’s Toughest Mudder training. When you’re running and doing burpees in the sand you will feel extra-fatigued from the required stability. This workout will help you master the mental toughness you’ll need on event day. Escaping the ordinary takes a little courage, after all.
Workout #4: 5 Rounds, For Time
15 air squats
10 push ups,
Sprint 100 meters
15 tuck jumps
Run 100 meters back to original start-line. Run in the water and swim back to the first beach chair or original spot.
What you do: Mark off 100-meters (or a similar distance) before you start using either a brand, beach chair, or other object that you can easily see. Then, start the clock. Perform 15 air squats and 10 pushups before sprinting the marked distance. Then, perform 10 burpees, 15 tuck jumps (being careful to land on both feet) before running back to the start line. If you are completing the workout right against the body of water, run the second 100 meters in the water for an extra challenge.
Why it works: Depending on your speed and if you use the ocean, this workout should take anywhere from 7 to 20 minutes. Do this workout once a week in the weeks leading up to your event and you’ll be start-line ready in no time.
Workout #5: For Time
Thrusters (with a decent sized tree trunk… 30-40#)
Burpees over the tree-trunk
*Perform a 100m Swim after every round
What you do: An empty cooler, or hefty rock will do, though will challenge your grip in a slightly different way. Once you have your 30-40 pound barbell-stand-in, complete thrusters and burpees in a 21-18-15-12-9-6-3 sequence, performing 100 meters swim after each round. That means, complete 21 thrusters with the object, do 21 burpees over the object, and finish the round with an 100 meter swim. Then, complete 18 thrusters, 18 burpees over the object, and then swim. And so on and so forth until you’ve completed the last 100 meter swim.
Why it works: Think 20-35 minutes of work, 10 minutes of stretching after, and a decent nap on a hammock or in the sun. Getting your hands on a log will make Hold Your Wood 2.0 a breeze, and burpee-ing will have you well-prepared for your Everest 2.0 running jump-start.
Workout #6: For Time
400-Meters Of Walking Lunges
What you do: Perform walking lunges in the sand or 400 meters total. If you don’t have 400-meters-worth of space, pace your lunges back and forth in whatever space you have.
Why it works: It’s the perfect quick burn when you’re crunched on time or without a gym or any equipment. If you’re somebody who likes to go on beach-runs, add this to the end of your run to guarantee that you’ll be feeling it tomorrow. You’ll be glad for the extra stores of stamina, determination, and strength this little beast builds come event day.
Workout #7: For Time
5 Mile Run
*Every mile perform 25 Burpees
What you do: Start your timer and begin a 5 mile run. At the end of each mile, perform 25 burpees as quickly as possible. Record your time.
Why it works: The intention of the workout can be changed based on what your goal is. You can either concentrate on keeping the burpees as quick as possible and using the run to store up the energy for the next set of burpees, or you can pace out the first mile and try to match every other mile after that. When all else fails, remember Mudder, pain doesn’t last forever, but glory does.
Workout #8: 100 Degree, 100 Reps, For Time
What you do: This is a workout with four rounds, each consisting of slightly different movements. By the end of the workout, you will have completed 100 reps of a plyometric movement, 100 reps of a unilateral lower body movement, 100 reps of an upper body movement, and 100 reps of a full body movement. Between each round, rest 25 seconds. To begin, start your timer and move through the four rounds 25 reps at a time. Record your time.
Why it works: While this workout would be tough on a flat surface, like at the gym, the sand adds another layer of difficulty, which makes it great for athletes looking to get after it while on vacation. Plus, the sand will give Mudders a sneak-peek to what the mud will feel like beneath their feet on the course.
Workout #9: 5 Rounds for Time:
5 Beach Towel Overhead Squats
10 Broad Jumps (5 in one direction and 5 back)
5 Beach Ball Pike ups
10 Beach Ball Pushups
What you do: The only “equipment” you need for this workout are things you’d likely already have at the beach with you such as a beach ball and beach towel. Set a timer and cycle through the sequence 5 times. Once you finish your final beach ball pushup, check the timer for your “score”.
Why it works: Ready to kick your du Tough Mudder raining up a notch? Using just body-weight movements and a fun rep-sequence, this workout will slowly get your heart rate going and test your endurance.