Monday 16 March 2009: 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

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1 comment:

Ary Manzana said...

Awesome way to start the week, thanks for this! Now I feel all my body energized. Those last five minutes were killer! :-P