Monday 27 Nov 2006: SPARTAN RUN #2

SPARTAN RUN #2

30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • Run 5 minutes
  • Repeat twice:
    30/30 Pull-ups
    30/30 Sit-ups
    30/30 Burpees
    30/30 Squats
    30/30 Bear Crawls (substitute Crab Crawls on second circuit)
  • 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
    30/30 Squats
    30/30 Bear Crawl (substitute Crab Crawls on second circuit)
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat twice:
    30/30 Body Rows
    30/30 Crunches
    30/30 Jumping Jacks
    30/30 Half-Squats
    30/30 Bear Crawl (substitute Crab Crawls on second circuit)
  • Powerwalk 5 minutes

Post results to Comments.

3 comments:

JME said...

5 minutes: Animal Crawl
(Bear Crawl/Crab Crawl 1min. intervals w/ no rest)

CU:12 / Pulls:8
SU:19 / 18
BP:10 / 10
SQ:21 / 23
B-CR / Cr-CR

5 minutes: Run

Those endurance crawls are awesome substitutes for running. Of course, five minutes of continuous crawling is a tough warm-up for pull-ups and burpees. ;)

Joel

Anonymous said...

Run 5 minutes
CU: 4, 4
Cr: 22, 22
SqTh: 8, 8
SQ: 14, 16
Run 5 minutes

Anonymous said...

Hi, I´m back and hopefully fit again. I had to take an enforced lay-off last week due to various problems relatd to carrying the heavy cold around for so long.
As usual, I had to improvise on this, I did:

DB-swings 100

DB-rows 25
Sit-ups 25 - all for
Squat thrusts 15 3-cycles
Half squats 25

Db-swings 50

Finished of with
Single leg calf raise 3x15
Bridging for 6 slow breaths x 3