Monday 11 September 2006: 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.

  • Pull-ups/Chin-ups
  • Sit-ups
  • Push-ups
  • Run 1/4 mile or 2 minutes


  • Partial Pull-ups or Bodyrows
  • Crunches
  • Push-ups (go to your knees if necessary)
  • Run 1/4 mile or 2 minutes


  • Bodyrows
  • Crunches
  • Knee Push-ups
  • Run-walk or Powerwalk 1/8 mile or 2 minutes

Post results to Comments.


JME said...

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.

Kirstie said...

4 rounds of:

3 Jumping Chin-ups
20 Crunches
5 PU
1/4 mile run