Monday 18 Dec 2006: SPARTAN RUN

SPARTAN RUN

Complete five rounds in twenty minutes.

(Each round should take four minutes. There is no rest between exercises. Transition quickly but smoothly between exercises. Go to your knees if necessary on the push-ups.)

Advanced:
  • Pull-ups - 30 seconds
  • Sit-ups - 30 seconds
  • Push-ups - 30 seconds
  • Run - 2:30 minutes

Intermediate:

  • Partial, Assisted, or Jumping Pull-ups - 30 seconds
  • Sit-ups or Crunches - 30 seconds
  • Push-ups - 30 seconds
  • Run-walk - 2:30 minutes

Basic:

  • Body Rows - 30 seconds
  • Crunches - 30 seconds
  • Knee Push-ups - 30 seconds
  • Powerwalk - 2:30 minutes

Post results to Comments.

3 comments:

Alexander said...

hi,

how does a programme like tmfs tie in with a concept like periodization? if tmfs is a high intensity course in gpp, then it must go against the concept of periodization, right? or could tmfs be used as an element within a periodization structure?

JME said...

Alex,

The short answer is the Fitness Solution workouts are scheduled in cycles that follow general principles of periodization. If you look back over the last two months, you will probably be able to see the transitions between volume, intensity, and recovery.

The long answer is more complex. Every WOD is designed to be scaled by the individual to their own level of intensity each day. That's why we say "Run twenty minutes" on Saturdays instead of: "Run 3 miles." You get to decide every day how hard you are going to train. Therefore, any day (or week) can become an active recovery period.

There is also a question as to how much cycling is necessary when dealing with GPP workouts lasting only twenty minutes. I tend to think that periodization takes care of itself in this program, even though we incorporate the principles in planning each cycle. No matter how hard you push yourself, the WOD only takes twenty minutes. It is hard to burn out on twenty minutes per day, but it is possible to get a complete workout in that amount of time. Most trainees will back off when their body is signaling a break. They may do so unconsciously, but no one is going to complete five or six or seven B-circuits when they are at the edge of overtraining. Your body just won't let it happen.

Good question. I'm glad to have you with us.

Joel

Anonymous said...

Had to take an enforced lay-off recently due to ill health and renovating at home. I´m still not 100% fit but what the heck!!!
Trying not to overdo it too much (though the squats were hard), did:

Push-ups 10
Sit ups 10
DB Rows 10
Half squats 50

For 6 round in 21:27 minutes