Spartan 100
By Joe De Sena
Difficulties are just things to overcome, after all.
—Ernest Shackleton
100 meter sprint
10 push-ups
100 meter sprint
10 jumping lunges
10 meter sprint
10 pull-ups
100 meter sprint
10 burpees
100 meter sprint
10 bodyweight squats
100 meter sprint
30 crunches
(Repeat as needed)
A workout like this is going to not only sharpen your speed and power, it will also educate your endurance if you keep all breaks between sprints and exercises to a minimal. This workout emulates the intensity one would have to demonstrate to be competitive in a Spartan Sprint. This workout will also help prepare your body to be able to transition from running to exercise, and then back to running.
Another way to approach the workout is to perform the sprint and the exercise as a pair, and then rest for 1 to 2 minutes. In this case, focus on making your sprint as fast as possible, and your reps explosive and precise. Push yourself hard and then recover.
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Tags: Master WOD Archive
December 1, 2012 at 8:34 am
There’s a 10 meter sprint mixed in there. I’m assuming that’s a typo. Should be 100?