Hero Walls is a classic Tough Mudder obstacle that demands both teamwork and physical strength, it might be simple but it definitely isn’t easy.

Thanks to the #MadetoMove ambassadors and Lucozade Sport you won’t be worried though, in fact you’ll be sticking around and helping countless other Mudders up and over.

How to Train for Hero Walls

Use the two videos below to increase your upper body strength and core – great for climbing and pulling up your own body weight. You’ll only need some space, a chair and a wall and there are variations on the exercises, so you can get involved whatever your fitness level.

Remember you can add more reps and more rounds to boost this workout.

Week 1

The Video

The Workout

Exercises: 4

Work for: 30 seconds

Active rest for: 20 seconds

Sets: 2

Decline push ups | feet elevated on chair

Tricep dips | Feet and arms elevated on chair

Lateral pull-ups | Using table

Single arm reverse lunge and bottle-bell press | Chair

Week 2

The Video

The Workout

Exercises: 6

Work for: 30 seconds

Active rest for: 20 seconds

Sets: 2

Reverse push ups

Push ups

Body weight rows

Tricep dips

Bicep plank

Remember Mudders, while it is good to push yourself and see progress, make sure you stop any exercise if you feel uncomfortable or in pain.