Tag: workout of the week
Complete 5 cycles of:
6 Hammer Around-the-Heads, each direction
10 Hammer Shovels, each direction
12 Hammer Slams, each side
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Fitness, Lift Heavy Things
Complete 15 minutes of:
6-second Sprint
Walk
6-second Sprint
Walk
Repeat
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Fitness, Low Level Aerobic Activity, Sprint
Complete 5 cycles of:
10 Dips
7 Pullups
10 Handstand Pushups
10 Inverted Rows
As with nearly all WOWs, this workout is scalable. Read on for beginner substitutes and variations.
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Fitness, Pullup/Chinup, Pushup
Complete 6 cycles of:
10 Burpees
5 Pullups
10 Weighted Squat Throws
12 Clapping Pushups
10 Weight Tosses
50 Meter Sprint
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Fitness, Lift Heavy Things, Pullup/Chinup, Pushup, Sprint, Squat
Complete 4 cycles of:
100 Meter Leapfrog
100 Meter Foot Race
Tug-of-War (losers do ten burpees)
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Fitness, Play, Primal Lifestyle, Sprint
25 Minute Climb
Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.
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Fitness, Squat
Hit 500 reps total, using the following:
Pullups
Pushups
Handstand Pushups
Planks
Weighted Lunges
Broad Jumps
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Fitness, Lift Heavy Things, Planks, Pullup/Chinup, Pushup
Complete 4 (or more) in succession:
2 10-second Standard Sprints
2 10-second Uphill Sprints
2 20-second Grok Crawl Sprints
2 12-second Backward Run Sprints
2 150-meter Rowing Sprints
2 50-meter Swim Sprints, any stroke
2 quarter-mile Uphill Cycle Sprints
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Fitness, Sprint
3 cycles of:
Two-minute scuffle
200 Meter Partner Carry – Piggyback
200 Meter Partner Carry – Fireman’s Carry
200 Meter Partner Carry – Bridal Carry
30 Second Plank for Two
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Fitness, Lift Heavy Things, Planks, Sprint
5 cycles of:
10 Russian Lunges (5 each leg)
8 Explosive Clapping Pushups
5 Explosive Pullups
5 Weight Tosses
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Fitness, Lift Heavy Things, Pullup/Chinup, Pushup
