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) but I removed some of the more stressful obstacles to reduce back pain: https://www.spartan.com/en/virtual-race#accordion
Set interval timer: Work: 30s Rest 5s for 50 sets
We will do the same obstacles in the Spartan Beast & Ultra but all of the obstacles and cardio portion will be 30s each.
Cardio Options: Jog/Jump Rope/Step-Ups (15s/side)
There will be 50 sets with a 5s transition in between the cardio and obstacles. This will take 30 min to complete.
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Start with Cardio and alternate with the 30 obstacles below:
- knee slap mountain climbers
- jumping jacks
- plank with right trunk/shoulder rotation
- plank with left trunk/shoulder rotation
- air squats
- forward lunges (15s per side)
- hand-release push-ups
- tuck jumps
- plank up-downs (15s per side)
- backward lunges (15s per side)
- knee slap mountain climbers (per side)
- one leg bridges with foot on chair- right side
- one leg bridges with foot on chair- left side
- single-leg squats-right side
- single-leg squats-left t side
- decline push-ups
- Bulgarian split squats – right side
- Bulgarian split squats – left side
- walk-out push-ups
- flutter kicks (per side)
- prison cell pushups
- burpee to tuck jumps
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
I hope that you get a chance to give this workout a try soon.
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