Monday 11 September 2006: SPARTAN RUN
SPARTAN RUN
Complete as many rounds as possible in twenty minutes. Keep each set of exercises in the 25-50% of max reps range. If you are unable to run at your present location - YOU CAN DO THE WORKOUT ANYWAY! Substitute the run with two minutes of jumping jacks, jump rope, squat thrusts, or squats.
Advanced:
- Pull-ups/Chin-ups
- Sit-ups
- Push-ups
- Run 1/4 mile or 2 minutes
Intermediate:
- Partial Pull-ups or Bodyrows
- Crunches
- Push-ups (go to your knees if necessary)
- Run 1/4 mile or 2 minutes
Basic:
- Bodyrows
- Crunches
- Knee Push-ups
- Run-walk or Powerwalk 1/8 mile or 2 minutes
Post results to Comments.
2 comments:
5 Pull-ups/Chin-ups
20 Sit-ups
20 Push-ups
1/4 mile run
I only completed five rounds. Hadn't been feeling well during the afternoon, so I did not push myself very hard. In fact, I jogged part of the last lap with my 5 and 3 year old daughters.
Nevertheless, it appears that this is still progress. I did the same workout for five rounds for the July Spartan Run, and I was pushing hard that day.
I can live with what I did, but I hope to do significantly better next time.
4 rounds of:
3 Jumping Chin-ups
20 Crunches
5 PU
1/4 mile run
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