Challenge: Beast Mode 1.3
Part 3 of a 4-week Challenge

Part 1, Part 2

Run 5 miles then:

30 burpees
10 burpee/pullups
10 pull-ups
30 box jumps
30 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 squat jumps
3 x rope climbs, 10 chin-ups or 3 x 25′ bear crawl

x 3

Stretch


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Beast Mode 1.2

Part 2 of a 4-week Challenge

Click here for week 1.

 

Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5 x 25′ bear crawl
50 walking lunges
15 box jumps
5 x 25′ bear crawl

x 3

Stretch

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Beast Mode 1.1 – Spartan WOD Challenge:  Week 1

Think you are ready for a beast of a challenge in your weekly training?  Try this workout as part 1 of a 4-week Beast Mode Challenge and rip up this November.  Swing by our Facebook wall for more info and to post your progress.

Click here for week 2.

 

Well done is better than well said.
– Benjamin Franklin

At the end of a run, and/or after a serious dynamic warm-up, perform the following high intensity intervals:

High Intensity Intervals:
30 seconds of burpees
30 seconds recovery
30 seconds sprint
30 seconds recovery

8 x

Stretch


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