Coach Brien Shamp’s Saturday Strength Endurance Challenge 8/7/21

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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 & Cardio 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

  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 or Squat Hold

  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

  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-Up

  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!

APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview​​​

​​I’d love to help you achieve your best self!

For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts​ We are adding more workouts daily

Please share my educational content with your friends and family and help us influence even more people to reach their full potential.

Your friend & coach,

Brien

Telephone: (650) 514-6679

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