Monday 9 October 2006: SPARTAN RUN

SPARTAN RUN #1

Complete as many rounds as possible in twenty minutes. Keep the sets in the range of 25-50% of max reps. If necessary, substitute two minutes of jumping jacks, jump rope, squat thrusts, or squats for running.

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

Intermediate:

  • Assisted, Partial, or Jumping Pull-ups or Body Rows
  • Sit-ups or Crunches
  • Push-ups (go to knees if necessary)
  • Run 1/4 mile or 2 minutes

Basic:

  • Body Rows
  • Crunches
  • Knee Push-ups
  • Run 1/8 mile or 60-120 seconds

Post results to Comments.

5 comments:

jim said...

6 rounds

Door pullups: 3,2,2,3,3,3 = 16
Crunches: 6,6,6,6,6,6 = 36
Pushups: 8,8,8,8,8,8 = 48
For cardio I alternated amongst jumping jacks, half squats, and squat thrusts. I didn't count reps for these.

Jim M.

Ed said...

8 rounds in just under 20 minutes.

Pullups (using an elastic band for assistance)..3,3,3,3,3,2,2,2=21
Sit ups...10,10,10,5,5,5,5,5=55
Push ups...8x6 reps=48
Jumping Jacks...8x25=200

Ed

Kirstie said...

7 rounds of:
2 Chin-ups (some deadhang, most assisted)
15 Crunches
5 Regular Push-ups
30 Jumping Jacks

Totals: 14CU, 105Cr, 35PU, 210JJ

Mark said...

Sore throat and headache.....I couldn´t face the exertions of the Spartan!!! Opted instead to do a less strenuous push-ups on the minute:

15x7reps; 5x5reps

Anonymous said...

5 Sets (4 sets in 19 min)

2 Pull-ups
25 crunches
20 reg Push-ups
1 min rope
1 min jumping Jack

Pulls= 10
Crunch= 125
Push = 100
10 min R/J

John10e