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WOW: Merry Go Round
Posted By Mark Sisson On October 4, 2010 @ 10:26 am In Workout of the Week (WOW) | 6 Comments
2 miles for time:
400+ Meter Sprint
This workout is designed to be done with a partner or group. See the “How-to” section below for instructions.
Warmup: A couple rotations of the Grok Squat  and a few 50 meter runs at moderate effort.
This workout is designed to be done with a partner and is best done on a track. From the starting line Partner 1 sprints around the track while Partner 2 performs walking lunges. When Partner 1 circles the track and reaches Partner 2 the switch is made. Now Partner 2 sprints and Partner 1 performs walking lunges until Partner 2 reaches Partner 1. At this point another switch is made. This time, though, instead of walking lunges Partner 2 will perform broad jumps around the track until Partner 1 catches up. Proceed in this manner, alternating sprints with walking lunges, broad jumps and a slow walk (the one reprieve in this WOW) until both players have completed 8 laps (2 miles).
Note your total time. Record it in today’s comment board, and use it to compare to future times.
Tip: This is a timed, high-intensity WOW, so I do encourage you to push yourself. That said, keep in mind that you will likely be performing walking lunges and broad jumps for 1 1/2 minutes or more at a time. And, admittedly, your sprints by the end of this workout will likely look more like a jog than an all-out sprint. Thus, it may pay to pace yourself.
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