Friday: Choose Your Own Adventure!
Hey friends. It has been quite the week for all of us in the community and today, we’re going to put our head down and grind out some fitness.
Much like that beloved series of books (at least beloved by me), today’s WOD is a “Choose your own adventure”. I will list the 30 exercises below that made up the “Spartan Beast” that coach Nelly and I completed on our own this week.
*SIDE NOTE: If you’re REALLLLLLLY feeling frisky, we did these in tandem with 22,000 M of cardio which we split up as 15 800M Rows and 15 .45mile runs. (If you were curious, 15.5 laps around the gym is .45 miles. Yes, that is ridiculous)
**Also, if you do the entire thing with the 22K, we each had an individual time around 3 hours. It’s a grind, so pace yourself.
So, out of the below list of 30 exercises, pick three sets of 5 and insert them in the following structure:
AMRAP 6
10 of Exercise 1
10 of Exercise 2
10 of Exercise 3
10 of Exercise 4
10 of Exercise 5
-Rest 2:00-
AMRAP 6
10 of Exercise 6
10 of Exercise 7
10 of Exercise 8
10 of Exercise 9
10 of Exercise 10
-Rest 2:00-
AMRAP 6
10 of Exercise 11
10 of Exercise 12
10 of Exercise 13
10 of Exercise 14
10 of Exercise 15
Be sure to pick a mix of hard/easy exercises and demos for all 30 of them can be found at: https://www.spartan.com/en/virtual-race
Without further ado, your selection of 30 exercises:
- 10 push-ups
- 10 burpees
- 10 mountain climbers (per side)
- 10 jumping jacks
- 10 air squats
- 10 forward lunges (per side)
- 10 hand-release push-ups
- 10 tuck jumps
- 10 plank up-downs
- 10 plank shoulder taps (per side)
- 10 knee slap mountain climbers (per side)
- 10 backward lunges (per side)
- 10 glute bridge raises
- 10 dips
- 10 decline push-ups
- 10 Deck Squats (substituted for Pistol Squats)
- 10 double leg calf raises
- 10-second plank
- 10-second 6-inch leg hold
- 10-second iso-squat
- 10 sit-ups
- 10 leg raises
- 10 bicycle crunches (per side)
- 10 v-ups
- 10 supermans
- 10 walk-out push-ups
- 10 burpee to tuck jumps
- 10-second wall sit
- 10 flutter kicks (per side)
- 10 diamond pushups
Pick wisely and enjoy……
See you soon I hope!!
That’s also long! Haven’t been doing a good job posting, but I’m still here, doing functional fitness or whatever we should call it.
3 x max pull up
WoD: Death by descending 250M row (30 sec rest). From 1:58 split down to 1:47 split (10 or 11 intervals).
That was fun, one shy of Baskin-Robbins! Choose 15 flavors!
310 reps; added 400 m jogs before, in between, and after, which, relatively speaking, was restful.
22k of cardio?! Ooof. Thanks, Mike!
I did 3 x AMRAP 8. Each AMRAP was 4 x 10 reps. The only exercise I included in each one were chair dips. I followed each with a handstand hold for 1 minute and then a 1 minute rest. (Iām really digging the handstand holds these days.)
(What I meant to say ā The only exercise I carried over from each one was the dips.)