This 12-week program aims to prepare participants for tough mudder and spartan races. The program progressively increases workload over time through phases focusing on plyometrics, strength training, balance, range of motion, and cardiovascular exercise. Key movements like lunges, squats, and pull-ups target the legs, back, chest, and core to improve performance in the races. Unlike other programs, this one breaks down each competition movement and provides evidence from research to support the workout design and progression.