Coach Brien Shamp’s Livestream Saturday Strength~Endurance Challenge 12/26/20

Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts

WOD: This is a Non-Stop Workout and models the Spartan Virtual Sprint (5K): https://www.spartan.com/en/virtual-race#accordion

Set Interval Timer: Work: 30s Work, 5s Rest, 38 Sets

We will do the same obstacles in the Spartan Sprint but all of the obstacles and cardio portion will be 30s each.

Cardio Options: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

There will be 38 Sets with a 5s Transition Time between Cardio & Obstacles.

**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**

1. Forward Lunges (15s per side)
   

2. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)
   

3. Mountain Climbers (15s per side)
   

4. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)
   

5. Jumping Jacks

6. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

7. Air Squats

8. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)
   

9. Burpees
   

10. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

11. Hand-Release Push-Ups

12. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

13. Tuck Jumps

14. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

15. Plank Up-Downs (15s per side)

16. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

17. Split Squats  (15s per side)

18. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

19. Knee Slap Mountain Climbers (per side)

20. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

21. Backward Lunges (15s per side)

22. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

23. Glute Bridge Raises

24. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

25. Dips

26. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

27. Decline Push-Ups

28. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

29. Single-Leg Squats (15s per side)

30. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)
    

31. Bear Crawl
    

32. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

33. Plank with Crawl

34. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

35. Plank Shoulder Taps (15s per side)

36. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

37. Iso-Squat with Pulse

38. Cardio: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)

*Finish with Additional Cardio as desired*

I hope that you get a chance to give this workout a try soon.

Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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