Wednesday 4 June 2008: SPARTAN #3

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.

4 comments:

Mark said...

Idon´t always get round to posting but I´m still training. For the Spartan Run #3, I did:
DVR Pull-ups - 60 secs - 10
30/30 Squats - 20 x 2
Sit-ups - 60 secs - 23
30/30 Squats - 20 x 2
Push-ups - 60 secs - 25
30/30 Squats - 20 x 2
DVR Pull-ups - 30 secs - 5
30/30 Squats - 20 x 2
Sit-ups - 30 secs - 13
30/30 Squats - 20 x 2
Push-ups - 30 secs - 15
30/30 Squats - 20 x 2
DVR Pull-ups - 30 secs - 5
Sit-ups - 30 secs - 13
Push-ups - 30 secs - 15
30/30 Squats - 20 x 2

Anonymous said...

This is a particularly cool workout. Nice job

John10e said...

My transitions were slow so I kept pausing the watch. I was breathing hard and working hard through the whole thing so it's-all-good. I was utterly exhausted taking my shower.

Pull-ups (assisted gym equipment)
Sit-ups (reg. anchored)
Push-ups (reg.)

Max Pull-ups in 1 minute = 20
Run 2 min
Max Sit-ups in 1 minute =30
Run 2 min
Max Push-ups in 1 minute =45
Run 1 min Walk 1 min
Max Pull-ups in 30 seconds = 10
Run 1 min Walk 1 min
Max Sit-ups in 30 seconds = 16
Run 1 min Walk 1 min
Max Push-ups in 30 seconds = 27
Run 1 min Walk 1 min
Max Pull-ups in 30 seconds = 11
Max Sit-ups in 30 seconds = 18
Max Push-ups in 30 seconds = 27
Run 1 min Walk 1 min

JME said...

This is the hardest of the Spartan Runs we do around here. You guys did a great job, and you are to be commended just for tackling it.

Joel