Monday 30 October 2006: SPARTAN 2

SPARTAN RUN #2

Advanced:

• Run 5 minutes
• Repeat twice:
  30/30 Pull-ups
  30/30 Sit-ups
  30/30 Burpees
  30/30 Squats
  30/30 Bear Crawl (on second round do Crab Crawl)
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat twice:
  30/30 Partial, Assisted, or Jumping Pull-ups
  30/30 Sit-ups or Crunches
  30/30 Squat Thrusts (add a push-up if possible)
  30/30 Squats
  30/30 Bear Crawl (on second round do Crab Crawl)
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat twice:
  30/30 Body Rows
  30/30 Crunches
  30/30 Knee Push-ups
  30/30 Half-Squats
  30/30 Bear Crawl (on second round do Crab Crawl)
• Powerwalk 5 minutes

Key to Exercises:

• 30/30 - 30 seconds work, 30 seconds rest, Begin the next exercise
• Squat Thrust and Burpee - From a standing position: crouch down and place your hands on the ground beside and slightly in forward of your feet. Jump and thrust your feet backwards landing with your body in push-up position. To perform a Burpee, do a push-up. Jump and bring your feet back under your body. To perform a Squat Thrust, simply stand up. To perform a Burpee, jump up as high as your can.
• Bear Crawl - Bend forward and crawl on your hands and feet.
• Crab Crawl - From a sitting position: bend your knees, place your feet flat on the ground, and rest your hands on the ground just behind your hips. Lift your pelvis and support the weight of your body on your hands and feet with your stomach pointed toward the sky. Crawl on your hands and feet in this position.

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