Monday 25 August 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.
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3 comments:
Today was my first day and already am loving the short high intensity workout. I am new to strength (more experienced with the cardiio workouts) training and am unfamiliar with many of the body weight exercises. I googled "body row" and tried to find a bar, a branch, a table somewhere in the neighborhood, but also close enough to a patch of grass for the sit ups and push ups. I ended up on a too low to the ground bar and wasn't able to fully extend my arms on the body row. Any suggestions for body rows and also for choreographing today's workout so that each component can be performed in one place (besides a gym)?
Also, do you have a recommended site for me to find good descriptions of the strengthening exercises and their modifications (for beginners preferably)?
Thank you so much (and sorry for this lengthy comment!!).
myra
I often use a 9' length of 5/8" diameter rope draped over a tree branch or pole to perform Body Rows. This is particularly useful when traveling. You can also suspend a rope or pair of gymnastics rings from a doorway pullup bar at home.
Check some of the older posts for links to exercise descriptions. For some reason the blog formatting has been seriously messed up for the last month and we have been unable to post any links. The old WODs have links to descriptions.
Welcome aboard, Myra.
Joel
Pulled this off today, but it was certainly not easy. The lack of resting periods was killer and I felt a little dizzy running and then hitting the ground for push-ups, etc.
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