Monday 23 Apr 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

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3 comments:

  1. Anonymous23 April, 2007 17:36

    To be honest I have no idea how to do a running/pull-up routine. My pull-up bar is indoors on the third floor, so I'd have to run 6 sets of stairs to reach it from my "running" level - the street. Maybe that would be enough, running stairs for 5 mins? ;)

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  2. Anonymous23 April, 2007 17:37

    To be honest I have no idea how to do a running/pull-up routine. My pull-up bar is indoors on the third floor, so I'd have to run 6 sets of stairs to reach it from my "running" level - the street. Maybe that would be enough, running stairs for 5 mins? ;)

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  3. taylor25 April, 2007 19:46

    Finally got to this one after too many days off (4/25).

    5 minute run.
    Pullups: 7/7
    Situps: 18/18
    Burpees: 12/8
    Full squat: 20/21
    Bear/Crab
    5 minute run.

    I think my cardio may actually be getting better. Wasn't as killed at the end of the last run this time. But still really worked out.

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