Monday 29 Jan 2007: SPARTAN RUN #3
Get ready. This one is tough.
SPARTAN RUN #3
Complete the following circuit in twenty minutes.
- Max Pull-ups in 1 minute
- Run 2 minutes
- Max Sit-ups in 1 minute
- Run 2 minutes
- Max Push-ups in 1 minute
- Run 2 minutes
- Max Pull-ups in 30 seconds
- Run 2 minutes
- Max Sit-ups in 30 seconds
- Run 2 minutes
- Max Push-ups in 30 seconds
- Run 2 minutes
- Max Pull-ups in 30 seconds
- Max Sit-ups in 30 seconds
- Max Push-ups in 30 seconds
- Run 2 minutes
Intermediate and Basic trainees should substitute as necessary:
- Partial/Assisted Pull-ups or Body Rows for Pull-ups
- Crunches for Sit-ups
- Knee Push-ups for Push-ups
- Powerwalking for Running
- 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
(E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)
There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.
Post results to Comments.
5 comments:
I substituted skipping for running today. It made my workout rather difficult.
Pullups (11, 6, 6)
Situps (28, 15, 13)
Pushups (28, 18, 17)
Neil,
I made the same substitution today. This WOD is tough as written. Replacing running with skipping made it a heart attack waiting to happen.
Congratulations on completing the workout. That is an accomplishment in itself.
Joel
Hurt. Got lazy, took a few days off, then ran 3 miles too hard on Sunday, did something ugly to my calf. Dang.
Think I'll be doing upper body WODs for the next few days...
Yeah, it was brutal. My coordination degraded as time went on and I started dreading the beeper because it meant I had to pick up the rope again. Not much of an 'active rest.'
That WOD is doable, but I'm not sure that it is really productive. The intensity may be better suited to a ten minute challenge as opposed to a twenty minute workout.
Joel
Post a Comment