Wednesday 2 January 2013: SPARTAN RUN #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.

Posted by Joel Ellis at 15:03

2 comments:

NoBite said...

Great workout. Had to innovate a bit. Used my Nordic Trac for running. I am week in pull-ups, so I used the Total Body Gym at highest level for pull-ups. This created a compact circuit, indoors. Oh yeah, elevated Atlas III push-ups.

02 January, 2013 06:42
Beckham @ Gymnastic Rings said...

This blogs sounds real great and much amazing ways so as get the perfect fitness and to maintain yourself fit n fine. Gymnastic Rings

09 January, 2013 03:33

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