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.

7 comments:

Alex said...

this workout was a fiasco, tried to run, then it was too dark to run. too dark for this town.

spot run; 482/486
assisted pull up; 13/16
sit ups; 24/26
squat thrusts; 8/9
hindu squats; 15/11
bear crawl; yes
crab crawl; yes
puffed out; yes

Dave UK said...

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

Taylor said...

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...

Taylor said...

Oh yeah, did bear and crab crawls too.

JME said...

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

Neil said...

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)

Anonymous said...

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