Monday 23 November 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. 

3 comments:

Anonymous said...

I had a difficult time doing this one as my pull up bar is in my basement and I did my running outdoors.

Question: What exactly does Max pull ups mean? Does it mean to do one set max in the time, or to do mini sets under failure in the time limit? I was able to get more pull ups in the time with the latter method without going to failure.

JME said...

I've seen people do it both ways. Every daily workout is nothing more than a template. Each trainee must adapt it to his/her needs on any given day.

The original concept of Max Pull-ups was a single set, not to exceed the time limit. But the other approach is good too. Depends on your current strength, conditioning, goals, and state of mind.

Good question.

Joel

Northern VA Trainer said...

This workout was a bear! A great metabolic demand on your body with minimal equipment.
This structure is a great way to maximize your workout in a short period of time, and you get just enough recovery time between intervals to be able to keep the intensity level up.