Monday 8 Jan 2007: SPARTAN #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.
6 comments:
Job done on this one with added running thrown in.
Pullups 9 7
situps 22 23
burpees 9 9
squats 25 27
no crawling, but run 3 miles instead of the 2 lots of 5 mins
First time out, here's the damage:
Ran 5
Pullups 9(neg after 5)/8(neg after 4)
Situps 21/17
Burpees 7/7
Squats 22/21
Ran 5
Had big ideas about running an extra 10 or so after, but was pretty cooked -- I think I ran too hard at the outset, was a little gassed by the time I got to pullups...
Oh yeah, did bear and crab crawls too.
Great job guys. It's good to see you posting.
Taylor, nice to have you with us.
I think this is my favorite of the Spartan runs we have used on a regular basis.
Joel
Only my second workout since returning to the fitness solution. I had to substitute mountain climbers for bear crawls. They were a brutal replacement.
Results:
Pullups - 7/6 (with a hang for time at the end)
Situps - 14/11
Burpees - 10/7
Squats - 14/15 (full, rock bottom)
Mountain Climbers - 31/18 (brutal)
Hi,
This is for 10/20/08. The last posts I see from two years ago.
Warmed up with about 15 minutes of Transformetrics light DVRs, and some Hindup Pushups and Squats.
Then:
Ran 5 minutes (about 1/2 mile)
Pullups (asstd) 15/15
Crunchs 25/25
Squat Thrusts 15/15
Hindu Squats 15/15
Bear Crawls 30/30 seconds
5 min run (another 1/2 mile)
Took about two minutes after the last Bear Crawls to stretch my calves before the final run -- and to catch my breath.
Good workout format. Keep posting 'em.
Dominick
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