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3 cycles of:
30 Walking Lunges
2 x 10 Pushups
20 Squat Thrusters*
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.
Find a large, open field. Set up this WOW by placing the prize (sandbag or alternate weight) on one end of the field and the dumbbells (or alternate weight) on the other, about 50 meters apart. Each “tribesman” needs to wear a flag at their hip.
This WOW has two phases: the “Hunt” and the “Battle”.
Starting at the sandbag end, each “tribesman” completes a set of 30 walking lunges as he hunts the “prize”. Once you complete your lunges, it’s a sprint for the “prize”. The tribesman who gets the “prize” then has to evade the competing tribesman, all the while lugging the heavy prize around. Once the flag is captured, the prize is handed over and the beaten tribesman cranks out 10 pushups while the other tribesman makes his escape. Repeat until each tribesman has completed 2 sets of 10 pushups. After reaching “stalemate”, the prize is left, and (in time-honored tradition) the tribes go to war.
Sprint back to “camp”, grab the dumbbells (or other suitable weight) and complete 20 squat thrusters.
Rest for 2 minutes and repeat for two more cycles. If the sandbag ended up closer to “camp” than the 30 lunges now permits, just go past it and sprint back.
*How to Perform a Squat Thruster: Holding the weights at your shoulders (or chest depending on the type of weight) perform a full squat (using proper technique). On your way back up from the squat position press and fully extend the weight overhead. Then bring the weight back down to your shoulders while simultaneously performing another squat. The squat thruster should be a fluid motion, with legs and arms working at the same time.
This reader-submitted WOW passed the scrutiny and testing of me and my team. It comes courtesy of Mark’s Daily Apple reader Will. Thanks, Will!