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