Warm-up:
3 Sets of 20 Burpies
2-400 Meter Dash
Stretch...Really good.
Main:
1/4 Mile Sprint
3-Point Bicep Curl (Three point means at three points on the bar, Wide, Standard, & Narrow) 1 set of 9 each on each point.
Hibberty Jibberty (Do these fast) 1 set of 40
Under-Hand Grip Pullup 1 Set of 20
Barbell Rollout 1 Set of 20
3-Point Barbell Pushup 1 Set of 30. 10 each point
Over-Head Barbell Squat 1 Set of 15
1/4 Mile Sprint ....Yes, I actually want you to SPRINT 1/4 Mile....you wanna win right?
Side Plank with Leg Lift 1 set of 30. 15 Each Side
Thruster Pushups (Really Thrust on these) 1 Set of 20
Dumbbell Thrusters (All the way down, and all the way up. No cheating. Your conscience is watching) 1 Set of 20
Side Shuffle 1 Set-100 meters right then 100 meters left.
Handstand Pushups 1 Set of 20
Ring Dips 1 Set of 20
1/4 Mile Sprint
Repeat as many times as possible. I've done this Workout just once and I got through it 3 times. Lets see if someone can get 4 or 5. Comment below and lemme know what you guys get! Hurry, I'm about to set a new record.
15 min of "Extra" dedication prep work. Vaults, BackSprings, Pullup DeadHang, "Extra" Planks,
Front/Back flips, Back/ Front Walk-Overs, Flagging, ect, ect, ect..
Go as far as you'd like.
"Dig Deep Into Your Addiction"
-Malik Dees,
Addiction Fitness
Watch your diet.
Hey Guys, Planning on participating in the Spartan Sprint Race? Plan on winning? Well then you should be training under me. My workouts and training techniques are designed to make a spartan into a SPARTAN. Because of the holidays I know some ppl have tight budgets, that's why I'm open for price suggestions. :) Running with a group? Even better. It's cheaper for groups!
ReplyDeleteSign Up. Show Up. Don't Give Up!