Hey Balanced Runners –
Below is the weekly add-on for for our mighty Spartan Racers. We’ll run this workout at the same time as the regular BR workout on Saturday mornings. It is up to you if you want to substitute this your weekly long run, or just do you long run at a different time.
Happy Trails!
Dale
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Spartan Add-On |
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Week Of: |
March 3 |
March 10 |
March 17 |
March 24 |
March 31 |
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Warm-up |
BR Group Warm Up |
BR Group Warm Up |
BR Group Warm Up |
BR Group Warm Up |
BR Group Warm Up |
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Baseline |
10:00 AMRAP 5 x Burpees |
18/15/12/9/6/3 Burpees Situps |
5 Rounds 5 x Burpees 20 m Bear Crawl 10 Jump Squats 20m Crab Walk |
3x 4minAMRAP/2min Rest 5 x Burpees |
18/15/12/9/6/3 Burpees MTN Climbers Jumping Lunges |
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Endurance |
Run 30:00 | every 10:00 stop the watch and do 20 push-ups |
Run 30:00 | Every 6:00 stop the watch and do 15 8 CT body builders |
Run 30:00 | Every 5:00 stop the watch and do 10 burpees |
Run 30:00 | Every 3:00 stop the watch do 5 jump squats and 5 push-ups |
Run 30:00 | Every 3:00 stop the watch and do 10 burpees |
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Strength / Skill Work |
Pull-up variations Muscle-up variations Vaulting variations |
Pull-up Variations Muscle-up Variations Push-up Variations Vaulting Variations Miscellaneous |
Pull-up Variations Muscle-up Variations Push-up Variations Vaulting Variations Miscellaneous |
Pull-up Variations Muscle-up Variations Push-up Variations Vaulting Variations Miscellaneous |
Pull-up Variations Muscle-up Variations Push-up Variations Vaulting Variations Miscellaneous |
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Stretch |
BR Group Stretch |
BR Group Stretch |
BR Group Stretch |
BR Group Stretch |
BR Group Stretch |
Balanced Running LLC. TM
Everyone Across the Finish Line