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WOW: Steep Climb
Posted By Mark Sisson On August 15, 2011 @ 8:46 am In Workout of the Week (WOW) | 20 Comments
Complete 10 cycles for time, using 10 meters of the steepest hill you can find:
Grok Crawl Up and Down
Warmup: 30 second Grok Squat , lateral, forward, and backward leg swings (10 each leg). Three light sprints up the hill at 60% intensity.
This one is quick and dirty, but it does require a very specific piece of equipment: the steepest hill you can find. I’m talking something with a grade between 25-30 degrees, or more if you can find it. Go as steep as you can, because you’re not running for distance here. You’re only doing ten meters at a time. These are all out sprints, both running and crawling.
You know how to Grok crawl , I’m sure. Just be careful on the way down and go deliberately. Since your shoulders will be accepting the brunt of the force, if you have existing shoulder injuries, I would advise that you simply walk to back, rather than crawl it back.
A few things to remember:
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