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WOW 3/3/2014


Get ready to rock this WOW!  In Honor of the new Spartan 300 movie coming out this week, I have programmed this weeks WOW accordingly.  So grab your favorite Spahtens Team Jersey and some water and let’s rock this WOW

Write the following movements on a piece of paper.

  1. Mason Twists
  2. One Legged Glute Bridge
  3. Sit Outs
  4. Split Jump
  5. Super Plank
  6. Air Squats

You can do this workout 1 of 3 ways:

Sprint: 25 reps of each exercise for 4 total rounds

Super: 50 reps of each exercise for 2 total rounds

BEAST: 100 reps of each exercise for 1 total round

After OR before you do this workout, include a 20-30 minute run!  AROO, AROO, AROO!


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WOW 1-20-2014

This weeks WOW is called pre-fatigued running.  It’s meant to simulate the last mile of a 5k (when it’s the hardest).  This IS a challenging, but rewarding wow .

On a piece of paper, write down the following movements:

  1. Burpee  (do this for 1:30 straight, rest for 30 seconds and move IMMEDIATELY on to #2 below)
  2. Air Squat (do this for 1:30 straight, rest for 30 seconds and move IMMEDIATELY  on to #3 below)
  3. Complete a run using this chart:
If   your 5k Road Race Time is (see below):

Distance to Run

30 Minutes + ¼ mile out and come back (1/2 mi   total)
24 to 29 Minutes 1/3 mile out and come back (2/3 mi   total)
Under 24 Minutes ½ Mile out and come back (1 mile   total)

*NOTE, this run should be at your race pace, it’s meant to be difficult!


Upon completion of this set, rest 2:00 minutes and IMMEDIATELY repeat for a total of 3 rounds. 

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WOW 1-13-2014

This week’s wow will test your ability to pace yourself.  As we all know, pace is KING in racing.  Walking the fine line between too fast and fast enough to be sustainable is key.  Learning where your line is can be paramount for your PR’s in OCR.  This is a great WOW to do a couple times this week.  See if you can improve your time each time you do it.  Aroo!

Print the worksheet , fill in the following movements and get ready to rock this wow!

  1. Air Squats
  2. Super Plank (1 rep= Go down & up leading with right hand, then down & up leading with left hand)
  3. Split Jumps
  4. Scissor Kicks
  5. Bear Crawls  (Measure out 10 paces.  Each length = 1 rep)

Finish out this WOW with 2-3 miles of trail running (Ok ok, you can use the road.  IF YOU MUST)!

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WOW 10-23-13

This weeks WOW is ready, are you?  Grab some water and a towel and rock this WOW!

Print the worksheet and fill it in with the following movements:

  1. Air Squats
  2. Burpees
  3. Super Man

Now that your sheet is filled out, you are ready to go.  If you want to pump up your experience, go for a warm up AND cool down run.  Keep being awesome!  Aroo!