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WOW: Four Corners
Posted By Mark Sisson On April 11, 2011 @ 8:19 am In Workout of the Week (WOW) | 8 Comments
Max cycles in 15 minutes of:
Warmup: 30 second Grok Squat , three light sprints at 70%.
Today’s Workout of the Week is inspired by one of my readers, Will Shaw, who sent in one of his favorite workouts. It’s an engaging (but grueling) one.
You’ll need to plot out a large square or rectangle on the ground, either in your mind or with actual physical boundaries. Make it at least 20 meters by 15 meters. You could use a tennis court, half a basketball court, or, if you’re up for it, a full basketball court or half a soccer field. If you can’t find any of those things, plot out a big rectangle using four objects, one at each “corner” – cones, bits of clothing, rocks, sticks, whatever.
Starting from one corner, Grok crawl  to the other side lengthwise. Then, spring up, change directions, and sprint diagonally across the rectangle to the other corner. Grok crawl up the side, lengthwise, again, then sprint diagonally to the other corner. You should have just arrived at your original starting position. Rest if you must. You’ve just completed a cycle. Complete as many cycles as you can in fifteen minutes.
As for the workout, that’s it. It’s simple and effective.
A few things to remember:
Add weight by tossing on a weight vest. Add even more weight by having a partner along for the ride the entire time; have them latch on as you crawl and carry them as you sprint, then trade off each cycle (since it’s so exhausting). If you use a tennis court, consider incorporating some vaulting over the net for added flare.
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