Personal Spartan Race Prep

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. 

Recommended Spartan Sprint Race Prep #1

Spartan WOD for Sunday, 1.6.13

You will get what you want, when you stop making excuses on why you don't have it. -Unknown Warm-up: Pre-Workout Stretching Main Set: Run 1 mile 25 box jumps 25 burpees 25 jumping lunges max pull-ups (repeat 1-4 times) Cool Down: Post-Workout Stretching

WOD Intensity Scores

*1 = least intense, 5 = most intense

Dedication pics My Life!

#HTFU  #AddictionFitness #SpartanRaces #Men'sHealth #MuscleTech #EASSupplements #Rock'n'RollMarathons #CrossFit #SEALFit

 

Limitation is Motivation

Beast Cross Fit Style Workout. 
 Limitation is Motivation
 How it works- The first group is 29-15-9. Meaning, you do 29 reps of every exercise in that particular group. Then you do it all over but this time only doing 15 reps...and then 9. Get it? Good.

29-15-9
Burpies
Jumping jacks
Dumbbell Swings
handstand pushups
weighted crunches

9-19-29
Handstand Pushups
ring dips
pushups
Russian twist
Mountain Climbers

11-23-39
underhand kipping Pullups
mountain cross over jump
dumbbell swings
reverse bench situps
deadlift/upright row

9-19-29
bent over row/curl
jump rope
Burpee with fighter stance
Russian twist
mountain climbers
straight leg deadlift

Nike Running shoes

(Disclaimer- these are affiliate links. I do not post these for the small commission I make, I have experience with these shoes, and Nike. I love these products and condone them 180%. You help support this blog and me when you purchase products from my blog. Thank you for your contribution)

When you're strapped for time. Do this.

Time is what we want the most, but what we use worst. -William Penn Get this Spartan WOD done and you might be surprised at how good you feel for the time you invested. Stop making excuses about not having enough time to train. Put that time and energy into a workout. Warm up: 25-100 jumping jacks 5 minute jump rope Main Set: 3 x 10-30 burpees 3 x 5-15 pull-ups Cool Down: 5 minute stretch WOD Intensity Scores *1 = least intense, 5 = most intense

Endurance 2.0

1st Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
1,200 Meter Run
4 Minutes of Mountain Climber

Rest 3 minutes

2nd Set:
15 Pushups
15 Squats
15 Situps
15 Dips
15 Lunges
15 Reverse Situps
1,200 Meter Run
4 Minutes of Kick Boxing

Rest 2 minutes

3rd Set:
20 Pushups
20 Squats
20 Situps
20 Dips
20 Lunges
20 Reverse Situps
1,200 Meter Run
4 Minutes of Kipping Pullups

Rest 1 minute

4th Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
4 Mile Run


Cool Down: 
Stretch, stretch, and stretch. Once you've stretched, move on to the stretching. 

Body Weight Bench Mark Barbara +

Warmup:
Yoga and Cardio 

WOD: 
5 rounds with 3:00 minutes of rest in between.
20 Pullups 
30 Pushups
40 Situps
50 Squats 

Strength:
Behind the head Triceps extension 3 sets of 20
Triceps kickback 3 sets of 20
Single arm behind the head Triceps extension  3 sets of 20
Throw the bomb 3 sets of 20

Endurance:
Rest  

Coaches Notes: 
Blow through the WOD as quickly as humanly possible but for the Strength portion, take your time and move slowly and use good form throughout your movements. My preferred cardio for this workout is boxing, mountain climbers, plyo, ect, ect, ect...I also do cardio on my 3 minute rest periods to burn more fat, increase my VO2 Max, and keep the heart going.

Spartan Workout- Pyramid Burpees

If you're going through hell, keep going. -Winston Churchill For Time Pyramid Burpees 100 burpees broken into 19 sets. Looks like this: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Rest as needed between sets but try and keep a steady burpee rhythm or cadence during a set. Burpees are an artform - experiment with 'pace' in your relationship with burpees. Rush things and you'll find yourself on your back gasping prematurely. For the beginner: Cut the workout in half: 1-2-3-4-5-4-3-2-1

WOD Intensity Scores

*1 = least intense, 5 = most intense

-Spartan WOD. Check out a Spartan race!

Build Your Body From The Core Out

Strength comes from your core-so why aren't you working it?

Warm up: Stretching and breathing. Try and get that heart up a bit would ya?

Main set:
100 Jumping Jacks
200 single leg crunches
100 straight leg crunches
50 straight leg side to side
100 (50 a side plank Brazilian kick)
100 back straight leg raises while in downward dog
100 standing side kicks
100 fast jumps. jump high. knees trying to touch chest
100 handstand pushups... or just stay in the up position without locking out arms for a total of 3 minutes
100 pull-ups
100 hanging leg raises(knees to chest)
3 mile slow run
5 minute plank

Cool down:
Stretch