Workout Log (Spartan 350 odd…)

Today’s workout continues the high-intensity circuit workouts. I tried to keep to 1:30 to 2 minutes rest. The workout was broken into 5 circuits of 6 exercises each and went as follows. See my previous workout post for more details: http://www.ahsquared.com/2012/10/05/workout-log-spartan-300-style/.

 
Exercise Reps Notes
Circuit #1
Hanging Leg Raises 10 Try to touch hands with feet (I used rings)
Combo: Pushups and jump to pullup 20 / 10  2 pushups for every pull-up
Dips 10
Inverted Rows 10
Lateral Jumps 10 jump over a low bench
Circuit #2
Cats’ cradle / Slow return 5 Go up into cat’s cradle then slowly lower the legs back down. Don’t drop all the way to the ground, then go back up (Again on rings)
Hand clap push ups 10
Pull ups 10
Dips 10
Inverted Rows 10
Lateral Jumps 20
Circuit #3
Hanging Wipers 20 Hanging from rings raise legs (I have to do bent – not strong enough to do it legs straight yet) and do wiper blade motion from side to side (One side is 1)
Hand clap push ups 10
Dips 10
Lateral jumps 10
Inverted Rows 10
Circuit #4
Hanging Leg Raises 10 As above
Wide offset pushups with reach 20 Use a very wide push up stance, then do a push up with your body offset to one side. Thenmove your hand to 2:30 (on clock) and repeat then to 2, 1:30, 1 then back by steps to 3 so that you have done 10 on that side, then immediately do the other side.
Monkey bar CLimb around on bars moving along and then moving to a lower one, etc… for about 45 seconds
Dips 10
Lateral jumps 20
Inverted Rows 10 If too hard use a higher bar so your torso is higher than your feet to make it a bit easier
Circuit #5 (almost there)
Hanging side bends 20 Hanging from rings raise your feet to the side (feel it in your obliques) 10 each side
Combo: Clapping push ups and jump to pullup 20 / 10 Same as above
Swinging Dips 6 Start in up dip position and swing your legs forward and then back (keeping legs straight) so that you get to parallel to the ground. At that point go down into a pushup and swing through (you will then be in down dip position) and then dip back up and repeat. This is hard. I usually do mostly negatives, where I go down into pushup/dip and have to stop, reset and start over.
Inverted Rows 10
Lateral Jumps 20

Warm-up and cool down: I jogged 2kms to the workout area, did the workout, then jogged 2kms back. Total time about 1 hour. Then did about 10min of stretching hamstrings, quads, chest, back, obliques.

Try it out, let me know how you go, and what variations you come up with.

Leave a Reply

Your email address will not be published. Required fields are marked *