Monday 30 October 2006: SPARTAN 2

SPARTAN RUN #2


Advanced:
  • Run 5 minutes
  • Repeat twice:
    30/30 Pull-ups
    30/30 Sit-ups
    30/30 Burpees
    30/30 Squats
    30/30 Bear Crawl (on second round do Crab Crawl)
  • 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 (add a push-up if possible)
    30/30 Squats
    30/30 Bear Crawl (on second round do Crab Crawl)
  • Run-walk 5 minutes
Basic:
  • Powerwalk 5 minutes
  • Repeat twice:
    30/30 Body Rows
    30/30 Crunches
    30/30 Knee Push-ups
    30/30 Half-Squats
    30/30 Bear Crawl (on second round do Crab Crawl)
  • Powerwalk 5 minutes

Key to Exercises:

  • 30/30 - 30 seconds work, 30 seconds rest, Begin the next exercise
  • Squat Thrust and Burpee - From a standing position: crouch down and place your hands on the ground beside and slightly in forward of your feet. Jump and thrust your feet backwards landing with your body in push-up position. To perform a Burpee, do a push-up. Jump and bring your feet back under your body. To perform a Squat Thrust, simply stand up. To perform a Burpee, jump up as high as your can.
  • Bear Crawl - Bend forward and crawl on your hands and feet.
  • Crab Crawl - From a sitting position: bend your knees, place your feet flat on the ground, and rest your hands on the ground just behind your hips. Lift your pelvis and support the weight of your body on your hands and feet with your stomach pointed toward the sky. Crawl on your hands and feet in this position.
Post results to Comments.

4 comments:

Anonymous said...

My family are off school this week and the mornings aren´t so hectic so I´ll be training early before work. This morning I did a conditioning circuit and I ´ll start the week with the Spartan tomorrow.
Today I devised the following and trained in superset fashion but with no rest:

DB swings 20 20 20 20
Half squats 20 15 10 5

DB swings 20 20 20 20
Knee push ups 20 15 10 5

BB swings 20 20 20 20
Sit ups 20 20 20 20

DB swings 50 (to round up the
20 mins).

Anonymous said...

Back in it. Completed the inter. WOD with brupees. Numbers weren't as good as I would have liked, but I have been off for a couple of weeks.

JME said...

DavidD is back?!?!?!?!

Left foot is (still) injured from LSD run three weeks ago (non-blog related), so I decided to replace the running portions with animal crawls. I thought I was going to die. Five minutes of bear crawling was far more challenging than 5 minutes of fast running. I love it!

5min: Bear Crawl
Pulls: 12,9
SU: 23,22
BP: 10,10
SQ: 18,19
Bear Crawl: 2:30 (w/15sec. break)
Crab Crawl: 2:30

Joel

Anonymous said...

I substituted jumping jacks for running.

JJ: 30,30,30,50=140reps
Chins: 5,5=10reps
Crunches: 20,21=41reps
SqThr: 6,7=13reps
SQ: 12,14=26reps
Bear Crawl
Crab Crawl
JJ: 50,50,50=150reps