Monday 12 Mar 2007: 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.

1 comment:

taylor said...

Ran 5
Pullups 9/7
Situps 17/17
Burpees 10/7
Squats 18/19
Bear/Crab done
Ran 5