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.

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5 comments:

  1. Anonymous09 October, 2006 05:43

    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.

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  2. Anonymous09 October, 2006 09:26

    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

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  3. Anonymous09 October, 2006 13:58

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

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

    ReplyDelete
  4. Anonymous09 October, 2006 23:48

    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

    ReplyDelete
  5. Anonymous10 October, 2006 06:20

    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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