Monday 19 Jan 2009: 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:

David at Animal-Kingdom-Workouts.com said...

This looks like a kick butt workout. I like it a lot. I'll have to try it when the weather changes for the better around here.

- Dave

R@bertek said...

Wow, I have to made some modifications, but this workoout is cool. My turn: 1min biceps curls, 2 mins rope jumps, 1 min situps, 2 min rope jumps, 1 min pushups, 2m RJ, 1m BC, 2m JR, 1m SU, 2m RJ, 1m PU, 2m RJ, 1m BC, 1m SU, 1m PU, 2m RJ.
Total time: 23 min