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 Races. We are going to do the 5K Spartan Sprint: spartan.com/en/virtual-race#accordion
We will alternate the 20 obstacles below with the cardio option of your choice.
Cardio Options:
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Treadmill / Air or Fan Bike – Distance requirements are the same as running or walking outside/inside.
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Bike / Stationary Bike / Peloton / Spin Bike – Each run distance multiplied by 4. For example, a 5K run would be a 20K ride.
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Rowing Machine / Kayak – Each run distance multiplied by 1.2. For example, a 5K run would be 6K (6000 m) of rowing.
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Ski Erg – Each run distance multiplied by 1.2. For example, a 5K run would be 6K (6000 m) on a ski erg machine.
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Jump Rope – For Sprint, 2000 jump rope.
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Stair Climb / Step Machine / Step Ups – For Sprint, 2000 steps.
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Swim – For Sprint, 1 mile (1600 m) swim.
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Bear Crawl – Each run distance divided by 3. For example, a 5K run would be a 1 mi (1600 m) crawl.
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Lateral Bounds/Ice Skaters – Each distance is repetition based. For Sprint, 1000 bounds (500 per side).
.**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.
Sprint: 5K run (or substitute) + the following 20 obstacles:
- 30s pushups
- 30s burpees
- 30s mountain climbers
- 30s jumping jacks
- 30s air squats
- 30s forward lunges (per side)
- 30s hand-release pushups
- 30s tuck jumps
- 30s plank up-downs (per side)
- 30s planks shoulder taps (per side)
- 30s knee slap mountain climbers (per side)
- 30s reverse lunges (per leg)
- 30sglute bridges
- 30s dips
- 30s decline pushups
- 30s single leg squats (per side)
- 30s calf raises
- 30s-second plank
- 30s second hollow hold
- 30s second squat hold
Obstacles can be completed at any time throughout the workout, as long as they are completed. This means you can “stack” them and do them all at the beginning or end, spread them out throughout the workout, or any other combination. Just get it done!
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!
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
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Your friend & coach,
Brien
Telephone: 650-654-4604
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