Rain getting you down? Fear not.  It’s dry and bright in the gym and on Zoom.  Come on in and tackle this WOW (Workout of Wednesday) and fight the blues away.

6pm 1.6.21

WOW playlist

Warm Up: on repeat for 8 mins, start slow and increase speed…..

100 skips, 20 squats, 15 push-ups, 10 sit-ups


On the 5:00 x 6 rounds

400 m run or 500 m row/ski erg/bike

21 Dumbbell Floor Press

15 Kettlebell Swings

9 Over and Back Hops over Dumbbells

WOD Notes: Rounds begin on the 0-5-10-15-20-25. Complete listed work for time and rest until next round start.  Looking for rounds to take about 4 minutes, allowing a minute rest between rounds.  Lower cardio options = goblet lunge for swings and goblet squat for hops – find a heavy challenge  to  be completed unbroken and leaves you wanting rest between sets.  Sub :90 plank for run (:30 second left side, :30 second center, :30 second right side).

Home Gym: Complete workout with heaviest odd object you have at hand i.e.  stuffed sack can be used for press and swing and hop over it. Do 60  seconds mountain climbers and jumping jacks for run or crank tunes and jump  and dance x 2 mins.

Core Cash-Out:

2 rounds: 30 Flutter kicks, 30 second hollow hold, 30 leg lifts, 30 ab mat sit-ups (1 min belly breathing, lying on back between rounds)

Stretch:  dragon/pigeon/thread the needle/child’s pose, guzzle cup of water.