Monday 30 June 2008: 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 Squats30/30
-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.
3 comments:
:)
Joel
did my best here, but I couldn't find a place that I could do all the exercises at the same place. Ended up leaving my apartment for the runs, coming back and doing pull-ups from a windowsill and then doing the crawls for about 15 feet in each direction before running out of room and turning around. Any ideas to help me avoid this in the future?
Substitute exercises to keep yourself near the pull-up bar.
For example:
Sub Jumping Jacks, Jump Rope, Squat Thrusts, or Running in Place
Crawl forward, backward, side to side, and with more bend in the arms in the space you have available
You can also improvise the pull-ups in various ways while training outside. I travel with a 9' piece of 5/8" rope that works nicely for pull-ups, bodyrows, weighted jump rope, and other fun improvisations when on the road.
Joel
Post a Comment