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 added all of the obstacles in the Beast (21k) & Ultra (50k): https://www.spartan.com/en/virtual-race#accordion
Set interval timer: Work: 30s Rest 5s for 60 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: Ice Skaters/Jump Rope/Rowing/Biking/Step-Ups (15s/side)
There will be 60 sets with a 5s transition in between the cardio and obstacles.
**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:
mountain climbers (15s per side)
jumping jacks
air squats
forward lunges (15s per side)
hand-release push-ups
tuck jumps
plank up-downs (15s per side)
plank shoulder taps (per side)
knee slap mountain climbers (per side)
backward lunges (15s per side)
glute bridge raises
dips
decline push-ups
single-leg squats (15s per side)
double leg calf raises
plank
6-inch leg hold
iso-squat
sit-ups
leg raises
bicycle crunches (per side)
v-ups
supermans
walk-out push-ups
burpee to tuck jumps
wall sit
flutter kicks (per side)
diamond pushups
*Finish with additional cardio as desired
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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