Monday 30 June 2008: SPARTAN RUN #2


30/30 = 30 seconds work, 30 seconds rest


  • 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


  • 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


  • 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.


Pete Thunder said...

hate you, just... hate you. :)

JME said...



jts said...

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?

JME said...

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.