"As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives." —Henry David Thoreau
Our goal today is to test your ability to endure intense exercise over a prolonged period of time (just like a race). Record how many sets you complete in 45 minutes. This is a workout to use in order to assess the effectiveness of your training. We will be doing this again in 4 weeks.
Dynamic warm-up Box Jumps x 5 Lateral Shuffle x 30 seconds
Timed Circuit: 45 Minutes
Run 5 minutes at race pace Burpees x 10 - Jumping for max height on each rep Pull-ups x 6 Push-ups x 10 (elevate feet to increase difficulty, if desired) Dips x 10 Bear Crawl x 25 yards Repeat maximum amount of times in 45 minutes.
Beginner Version: Perform as many sets of the timed circuit as possible in 45 minutes Advanced Version: Perform as many sets of the timed circuit as possible in 45 minutes
(Notice how the beginner and advanced versions are the same? The great things about workouts like this is that Spartans of all levels can train together and still continually push themselves to their individual limits.)