Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Spartan Virtual Sprint (5K): https://www.spartan.com/en/virtual-race#accordion
The Spartan Virtual Sprint consists of a 5k run or the equivalent and the following obstacles below.
Start a timer, perform 3 minutes of your preferred cardio equivalent (Ice Skaters (500/side), Jump Rope (2000 jumps), Rowing (6000 m), Biking (20K ride) or Step-Ups (2000 steps)) and alternate the 20 obstacles.
We will start with 3 minutes of cardio and then alternate the obstacles/cardio of your choice.
At the top of each minute for 20 minutes we will do the obstacles below and as soon as you finish, go into your cardio of choice.
For instructions on how to do the obstacles: https://www.youtube.com/results?search_query=spartan+virtual+sprint
Complete additional cardio equivalent after obstacles to get in the required distance.
Do your best to write down how many cardio equivalent reps you did on a piece of paper.
Submit time completed: https://www.spartan.com/en/virtual-race#accordion
*Set Gym Boss or Interval App to: 60s Work, 0s Rest, 20 Sets
*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 > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Start timer.
Begin with Cardio for 3 minutes and count your reps.
- 10 push-ups
- 10 burpees
- 10 mountain climbers (per side)
- 10 jumping jacks
- 10 air squats
- 10 forward lunges (per side)
- 10 hand-release push-ups
- 10 tuck jumps
- 10 plank up-downs
- 10 plank shoulder taps (per side)
- 10 knee slap mountain climbers (per side)
- 10 backward lunges (per side)
- 10 glute bridge raises
- 10 dips
- 10 decline push-ups
- 10 single-leg squats (per side)
- 10 double leg calf raises
- 10-second plank
- 10-second 6-inch leg hold
- 10-second iso-squat
Complete additional cardio equivalent after obstacles to get in the required distance.
Submit time for the virtual challenge to Spartan here: https://www.spartan.com/en/virtual-race#accordion
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.
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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For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: 650-654-4604
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