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:
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.
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
7 rounds of:
2 Chin-ups (some deadhang, most assisted)
15 Crunches
5 Regular Push-ups
30 Jumping Jacks
Totals: 14CU, 105Cr, 35PU, 210JJ
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
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
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