Tough Mudder Bali

Mud, mud, glorious mud - UFIT take on Tough Mudder Bali by storm!

The UFIT team represented the little red dot in force at the start of October. We wore our red tees in style and as a team of over 35 we flew to Jimbaran to take on what Tough Mudder describes themselves as the 'toughest event on the planet! 

Photo credit: Thomas J Cheney

Photo credit: Thomas J Cheney

This was Asia's first experience of Tough Mudder and UFIT was proudly representing Singapore as an official training partner of the team event. We spent a few months preparing with our especially designed obstacle sessions every Sunday as well as UFIT Bootcamp sessions including HIITFIT, RUNFIT, Fit Max and Fit Elite to help get us prepared and build our team spirit. We used our awesome facilities in the jungle at CrossFit Bukit Timah which has all the important equipment to work on our skills, strength and endurance. 

Time flew by and before we knew it we were off to take on the event itself! Pre race nerves were kicking in that we actually had to complete 21km. Much to some of our team’s relief we were only doing 13km as a result of the extreme heat at 8am. Others wanted to complete the 21km and hopefully next year we’ll be able to come back bigger and stronger to complete the full course. 

We were instantly faced with mud and expected nothing less. Plunging into mud pits sliding around, to climbing walls, crawling, and then lying backwards in a cage with a small gap for our faces to poke out to breathe. The obstacles are certainly testing for those with fears. The beauty of this event is that you have your team mates by your side every step of the way to help give that important leg up and keep the team spirit buzzing, laughing and encouraging all of the way. 

One of our most favourite obstacles was the 'Ice Breaker.' Given the heat this plunge into ice water was extremely welcome. Well not entirely true. To conquer the obstacle you slide into a skip full to the brim of ice and water. Full credit to Tough Mudder on this as it quite literally took our breath away. Not only do you plunge into the water but you have to dip your head under a barrier again to reach extremely cold temperatures where you find yourself at the edge of the skip to pull yourself out as quickly as possible. We managed to get these moments captured...

It was that cold - great shot of Wendy Riddell in action.

It was that cold - great shot of Wendy Riddell in action.

We can't wait to take part in more of these team events in the future going head strong and showing what we can achieve as a team. Here's what some of the team had to say...

Alison and I were both excited and nervous ahead of the inaugural Tough Mudder in Bali, Indonesia. UFIT was an awesome partner in this event, providing specific weekly training leading up to the race, organising accommodation, not to forget the post race dinner and drinks.

Event itself was well run, perhaps a little disappointing that the course and obstacles were reduced with no notice. The camaraderie from the whole of the UFIT Team during the race was superb. Everyone played their part in helping each other conquer obstacles (Nathan & Declan perhaps more than others) sticking as a group when running in between them and given moral support when needed.

Can’t wait to do it all again in 2017!!

Highlight of weekend…..Nathan Williams, Rob Davies & Tim Moylan busting shapes in Favella!
— Alison & Stuart Hau

 

Bring on the next challenges we face and let's smash them together. At UFIT, together we're fitter, leaner, stronger. 

Not only are running events in Singapore extremely popular in recent years, but we've seen a significant increase in obstacle events take to our shores. UFIT has created specific training sessions to help teams prepare not only for the endurance and strength elements of these races but also the technical parts including rope climbs, monkey bars, crawls, tyre flips and drags to sandbag carrying. Held at our awesome outdoor location at CrossFit Bukit Timah we run these every Sunday at 8:15am to beat the heat and get race ready. Challenge yourself and get prepared with UFIT. Find out more information here.

Here's a collection of our awesome Team UFIT weekend away!

Tough Mudder 130.jpg

Photo credit: Thomas J Cheney

Author: Lizzie Wright

Getting Down, Dirty & Fit: Building Strength For Your Obstacle Challenge | UFIT Fitness

Now that you’ve kick started your endurance training its time to tackle the all important strength training. Let’s face it, if you don’t build your strength you will struggle with the obstacles.

UFIT are an official training partner for Tough Mudder Bali 2016" and "Go to www.toughmudder.id for more information on the first Tough Mudder in Asia. Our Obstacle challenge expert has put together a training plan to get you ready for the mud pit in October. 

No matter how good of a runner you are, if you don´t have the strength and skill to conquer the obstacles you will have a very long day. But don´t worry. You still have plenty of time to get your body strong enough to be successful on the event day. Luckily for you this is a team work event so we can work together to get over those obstacles, give your team mates a helping hand to be a valuable member of the team.

The obstacles are usually very varied, but there are some basics that you will need to train. That includes gripping, core, pulling, pushing, lifting and carrying. By training for these strengths and skills you will be able to conquer most obstacles. Luckily this will also build full body strength for everyday life.

So how do you train for this? We will start with a variety of compound movement such as deadlifts, squats, pull ups and presses. This will be combined with conditioning such as crawling, heavy carries and burpees. Turn your training up to the next level by including strongman training such as prowler work and tyre flips. The closer we get to race day the more explosive work will be added so you can fly up that two-meter wall. 

To get you started find your playground and training ground, buddy up, get advice from your Personal Trainer or fitness expert if you’re struggling on more of the technical strength exercises. Kickstart your strength training with these 8 types of training to work on:
 

Grip Strength

You will need a strong grip for the funky monkey 2.0, rope climb, backstabber and more. (If you don´t know what some of these obstacles are check out Tough Mudder’s website.) To build a strong grip you need to be hanging from things and holding on to things such as barbells, kettlebells and ropes. Remember that there are different types of grip strength. The most common type that you will use is the closed hand grip. However, also having a strong open hand and pinching grip will make it easier on e.g. a monkey bar with a thick grip or a wall climb. This means that you have to train the different types of grip by using thicker bars, hanging from your fingers etc.

Train your grip every time that you are in the gym or have access to a bar to hang from. By just doing deadlifts or Pull ups will train the grip, but doing dedicated grip work is a good idea. You can start by hanging from a bar for 30 seconds and do that for three sets. Next time increase the time to 35 seconds. And finally, don´t be lazy! Carry those plates with a pinch grip instead of rolling them to your bar.
 

Core Strength

If you are using heavy deadlifts and squats in your training you are getting plenty of core work. These two exercises activate the different core muscles more than any other specific core exercise. If you also include some bear crawls and hollow rocks, you can skip those boring planks. Watch your form on deadlifts and seek a Personal Trainers guidance to ensure you’re executing correctly to prevent any injuries ahead of the event.
 

Pulling

You will need a lot of pulling strength in obstacle challenges. Monkey bars, rope climbs, wall climbs and pulling on a rope with a 30kg weight attached to the other end are just a few of the obstacles that will require a strong pull. That means doing pull ups with as many different grip variations that you can think of. And don´t forget to include rows as well to build strength in all angles.
 

Pushing

There are not as many obstacles that require pushing, but there are some. The last obstacle challenge I did I had to lift a heavy keg and lift it up on a platform over my head. The pushing will also balance out all the pulling work. Vary what you are pushing or pressing. Use barbells, dumbbells, kettlebells and sandbags. Press overhead and in front of your body. Use your legs or press strict. Again if some of these exercises are completely new to you always ensure you’re getting the best advice and support as you don’t want to be reduced to injury. 
 

Lifting

Lifting heavy objects off the ground is a common thing in an obstacle course. It can be a rock, a water filled keg or a sandbag. You also want to build a strong posterior chain (lower back, glutes and hamstrings) to be explosive up over a wall or running up a warped wall such as the” Everest” obstacle. Build this strength by doing deadlifts. You can vary the deadlifts by changing the grip and height that you are lifting from. If you have access to a trap bar or an atlas stone, you can use those as well.
 

Carrying

After picking up that heavy object you normally have to carry it a certain distance, sometimes over rough terrain. Practice this in training by doing carries of different uncomfortable objects over different distances. Farmers walks and plate carries over shorter distances or a longer run with a sandbag or a rock are great ways to practice this.

Explosiveness

Once you have built that basic strength you will need to build explosive power. If you have access to a Personal Trainer with knowledge in the Olympic lifts, then using power cleans and power snatches are excellent ways to build explosive power. Also incorporate plyometric in your training such as jumping off a box and exploding off the ground as fast as possible. 
 

Circuit training

You will need to follow a more structured program to build your strength, but I also like to add some form of circuit training to build strength under fatigue just as you will we doing during your race. This is where I like putting the strongman work at least once a week.

If you start using these tips and follow the running program that I gave you in the last article you should be getting ready for that Tough Mudder in no time. To help you a bit more and to inspire you see our sample 6-week program. These are the crucial six weeks leading up to the more explosive focused weeks leading up to your obstacle challenge.

  

*EMOM= Every Minute On the Minute  *AMRAP= As Many Rounds As Possible

*EMOM= Every Minute On the Minute

*AMRAP= As Many Rounds As Possible

If you are unsure of any of the exercises, please ask your training buddies or a Personal Trainer to make sure you’re executing correctly and using the right weights. If you don´t have access to some of the equipment needed, then just use replace with something similar. If you’re reading this and based in Singapore, then UFIT will be your saving grace. We’re running specific training sessions as of 21st August every Sunday with Daniel Lundberg to home in on your skills. Otherwise our training grounds at Amoy Street, One-North, UFIT Bootcamps, CrossFit Tanjong Pagar and CrossFit Bukit Timah will be your saviour as we can accommodate with all equipment. Get using your imagination and teaming up with your obstacle buddies to add the FUN factor into your training. Above is a sample program that can be adapted to your level of fitness, the important thing is that you get consistency in your training.

Good luck, have fun and hit the gym!

About UFIT



At UFIT, we exist to inspire and guide our community of members to realise levels of fitness and confidence beyond what could be possible by themselves. Fitness isn’t our job; it is our way of life. 

This is our promise – to provide experienced, results-driven coaching that goes the extra-mile to help our members achieve their greatest transformation. Join our community. Together, we have the power to change. At UFIT we provide a number of different services to suit your fitness goals from Personal TrainingUFIT BootcampsCrossFit at our two boxes Tanjong Pagar and Bukit Timah as well as helping you recover and rehabilitate mind & body through the likes of meditation and physiotherapy at the UFIT Clinic

About the author

Daniel Lundberg is UFIT’s CrossFit Bukit Timah Coach. Daniel still actively competes in obstacle challenges and triathlon and the occasional CrossFit competition at an amateur level. He believes in setting measurable goals and working towards those. That goal can be a specific obstacle challenge, reaching a specific weight or lifting a certain weight on the bar. Whatever that goal may be hard work and commitment is what will be required.

Photos provided by TMHQ

Go to www.toughmudder.id for more information on the first Tough Mudder in Asia.

The Ultimate Endurance Training Guide For Obstacle Running | Tough Mudder, Bali X UFIT

UFIT are an official training partner for Tough Mudder Bali 2016

Have you signed up for the latest Tough Mudder Challenge in Bali? Or an obstacle challenge in the future, but aren't sure how to train for it? With a few months to go we will get you up to speed, literally and clocking those all important miles. These training sessions are brought to you by UFIT's Obstacle expert Daniel Lundberg and will help to increase your endurance, strength and fit into whatever training plan you already have in place. Here’s your 3 month training plan to help you get ready to go the distance.

Go to www.toughmudder.id for more information on the first Tough Mudder in Asia.

UFIT are an official training partner of Tough Mudder Bali 2016

UFIT are an official training partner of Tough Mudder Bali 2016

Where do I begin?

When training for an obstacle challenge like Tough Mudder first you have to be able to go the distance - that means running. A 16km obstacle challenge will boast up to 30 obstacles, but it still means that you have to run 16km. It will be broken up with climbing, crawling and jumping, but that only makes it harder. During the runs between obstacles you will try to get your heart rate down while trying to maintain some speed.

So how do you prepare yourself for the running part of obstacle challenges? It´s the same as training for a 16km trail run with a few minor differences. You need to start by building a base and then increase the speed. A suggestion would be that you run three times per week, if you’re currently doing this then great – just start increasing the kilometres which in turn will increase your speed. Remember that you will have to train strength two to three times per week as well! As much as possible of that running should be on trails, getting used to different terrain watching out for uneven ground. The more technically difficult the trail the better, especially closer to the challenge date. This will work on your agility as it’s more realistic to the obstacle course that you will face. Also try to include some hills. A lot of obstacle courses like Tough Mudder include big hills to climb.

Places in Singapore to kickstart your training would be areas like Mount Faber tackling those stairs, Macritchie Reservoir, Tampines Eco Trail and Singapore’s UNESCO Botanical Gardens. These all offer varied terrains mixing up your training with hills and stairs. A clear favourite and more realistic to the course would be Macritchie Reservoir.

UFIT Training Guidelines


1. Ensure that you’re comfortable with running about 30mins – about thrice weekly before starting on this plan.

2. Each week should consist of three running sessions, making sure you’re having a rest from running in between and one full rest from running.

3. The purpose of this training is to ensure that you’re gradually increasing your training to be able to run the 16km.

4. To ensure you get over the walls, rope climbs and other skills you will need to be introducing (if you’re not already) training sessions on the upper-body strength, with moderate to heavy weights twice a week on non-running days.

5. Be creative with your strength-training exercise. Join UFIT Singapore at CrossFit Bukit Timah from Sunday 21st August for specific Tough Mudder training sessions. Until then UFIT Bootcamps are an essential part to your training with HIITFIT, MetCon and Fort Canning F.I.T Elite being the classes that will up the anti. Our CrossFit Tanjong Pagar and Bukit Timah WODs including Fitness and MetCon will help to build strength.

6. Allow 2 or 3 days of upper-body recovery between strength-training sessions. This is important in preventing exercise burnout and injury overall.

7. Taking protein and seeking advice from your UFIT Nutrition team after a hard bout of exercise can aid muscle recovery and shore up the immune system post-workout.

8. We have selected to use the MAF run where intensity is low (as described) and you should never aim for distance. Instead aim to maintain the minutes/hour for a specific time. If you aim for distance the heart rate will increase too much. 

9. Sign up with UFIT and get 15% off your ticket, we've got the accommodation and flights sorted so get booking. Join our Facebook support group, we're signing up as a team and running as TEAM UFIT! For more information contact lizzie@ufit.com.sg

So what do I need to do?

For the first 5 weeks from now if you’re a complete beginner, you have plenty of time to build clock up the distance starting at 3km – 5km. To start building your aerobic base you will need to start running slowly and building the time and distance you run over the course of the next 5 weeks. Slowly means slow enough that you can maintain a comfortable discussion with your running partner. If you are using a heart rate monitor use the MAF method. That means that you subtract your age from 180 and don´t let your heart rate increase over this number (your MAF heart rate) during your run. Take 15 minutes to slowly build to your MAF heart rate and then keep your heart rate within ten beats under it. Beware that this will feel ridiculously slow. But stick to it. You will get faster while maintaining the same heart rate. Below is a sample program that you can start using today. If you’re a regular runner already clocking up 5km – 15km then you will just need to tailor your program to the distances you’re starting from and build upwards.

tough-mudder-indonesia-ufit

YOUR 16K TRAINING PLAN

Phase 1
Duration: 5 weeks
Workout type: Medium - Long runs
Intensity: Medium

Week 1 - 2 x 30min runs, 1 x 45mins, 2 x S&C, 2 x Rest Days. 
Week 2 - 2 x 35min runs, 1 x 55min runs, 2 x S&C, 2 x Rest Days. 
Week 3 - 2 x 35mins runs, 1 x 65min runs, 2 x S&C, 2 x Rest Days.
Week 4 - 2 x 40min runs 1 x 90min runs, 2 x S&C, 2 x Rest Days. 
Week 5 - 2 x 40min runs, 1 x 65min runs, 2 x S&C, 2 x Rest Days. 

*S&C = Strength & Conditioning

Phase 2

Increasing your speed, distance and upping your strength & conditioning is the key to .

When Phase 1 is done it´s time to start adding some speed work. This will be done using intervals. The speed during the intervals should be the fastest speed that you can maintain the whole interval. Rest between intervals by jogging slowly for three minutes. During this phase it´s also time to start adding some obstacle simulation during your long run every other week. You can do this by e.g. doing 20 burpees each km or why not 50 m bear crawl. Use your creativity! When you run in-between your burpees (or other fun exercises) try to get your heart rate down and focus on your breathe.

Week 6 - Rest, Run 40min, S&C, Run 4x3 min, Rest, S&C, Run 70 min*
Week 7 – Rest, Run 40 min, S&C, Run 5x3 min, Rest, S&C, Run 80 min
Week 8 – Rest, Run 40 min, S&C, Run 6x3 min, Rest, S&C, Run 90 min*
Week 9 - Rest, Run 40 min, S&C, Run 4x4 min, Rest, S&C, Run 60 min
Week 10 - Rest, Run 40min, S&C, Run 5x4 min, Rest, S&C, Run 90 min*
Week 11 - Rest, Run 40 min, S&C, Run 6x4 min, Rest, S&C, Run 100 min*

*Obstacle simulation run
*S&C = Strength & Conditioning

tough-mudder-ufit

The only thing that remains now is to taper for your Tough Mudder. Stay tuned for your guide to building strength & conditioning and working on your skills. Until then, have fun and train hard!

Are you looking for your next challenge? Tough Mudder, Bali is definitely it! Join UFIT’s team and experience the very best combining teamwork, fun, mud, awesomeness and then some more MUD! For more information about joining UFIT’s team please email lizzie@ufit.com.sg

About the author

Daniel Lundberg is UFIT’s CrossFit Bukit Timah Coach. Daniel still actively competes in obstacle challenges and triathlon and the occasional CrossFit competition at an amateur level. He believes in setting measurable goals and working towards those. That goal can be a specific challenge, reaching a specific weight or lifting a certain weight on the bar. Whatever that goal may be hard work and commitment is what will be required.

daniel-lundberg-ufit

About UFIT

At UFIT, we exist to inspire and guide our community of members to realise levels of fitness and confidence beyond what could be possible by themselves. Fitness isn’t our job, it is our way of life. 

This is our promise – to provide experienced , results-driven coaching that goes the extra-mile to help our members achieve their greatest transformation. Join our community. Together, we have the power to change. At UFIT we provide a number of different services to suit your fitness goals from Personal Training, UFIT Bootcamps, CrossFit at our two boxes Tanjong Pagar and Bukit Timah as well as helping you recover and rehabilitate mind & body through the likes of meditation and physiotherapy at the UFIT Clinic

Photos provided by TMHQ

ufit-tough-mudder-partnership

Go to www.toughmudder.id for more information on the first Tough Mudder in Asia.

UFIT SPARTAN DOMINATION

Taking team building to a whole new level

 

We're excited to build our partnership with Tough Mudder Indonesia and the next couple of obstacle challenges towards the end of the year, we've taken a moment to reflect on the amazing efforts from our coaches and clients at last month's Spartan Sprint & Super. 

With Tough Mudder now on our shores, UFIT are growing a team mad enough to take this next challenge on. We only get better, stronger and faster when surrounded by people who push us and challenge us together. As a team we will be taking on Tough Mudder, training together and crossing the line together. 
 

...Back to Spartan Singapore - we placed placed and placed! 

Our top results included in the 13k super with 30 obstacles... Stephanie Hulbert winning women’s elite overall, the amazing Mona - Brisbane Mona M placed 3rd overall and Lisa Clayton placed 7th overall in the elites & 1st in her age group, last but not least in the Super, Elizabeth Wright placed 1st in her age group.

In our Super elite men we saw Peter Harvey take 1st place in his age group and Daniel Lund took out 1st place in master age group.

For the Sprint, 6km and 15 obstacles,Stuart Hau finished 2nd overall in the sprint and Wendy Riddell finished 4th in her age group and these are just to name a few...

We are so proud of EVERYONE! The atmosphere was electric, super charged and the challenges were met with plenty of determination.

Not to mention the amazing effort by Wendy who ran the Sprint 2 x and in her second was assisting the visually challenged from Runninghour and led them through the entire obstacle course. Legend doesn't even begin to cut it.

Watch this space as we look to build a training program ahead of the highly anticipated Bintan Spartan Sprint & Beast in November! Make sure you join our Spartan Training Group to make sure you're the first to know about the exciting things we're planning https://www.facebook.com/groups/265948270407618/ 

AROO TEAM UFIT!