Monday 28 May 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.
2 comments:
Felt like getting some posterior chain work in today. Did this following circuit three times in 22 minutes;
-Rope 100 turns
-Kettlebell Snatch 24kg x 5l/5r
-Rope 100 turns
-Kettlebell Push-Press 24kg x 5l/5r
-Rope 100 turns
-Kettlebell Swing 24kg x 5l/5r
-Rope 100 turns
-Kettlebell Squat 24kg x 5l/5r
Pullups 13/5/6
Situps 30/15/16
Pushups 29/15/12
Alternated shadowboxing with jumprope for the 2 minute segments.
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