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WOW 5-12-14

After completing the joint mobility routine, set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. Now complete 5 rounds of this superset circuit. Be sure to bring on the intensity! Maintain killer form and make it count! Every rep is important and intensity is key. Crank some fast music, stay with the beat and bring it! Once you are done, hit some form of cardio for 15-20 minutes!


1 Sidepress

2 Squat Thrust

3 Super Plank

4 Hip bridge

5 Ninja Squat

6 V-Up Roll Up

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WOW 5-5-14


After completing the joint mobility routine, set your interval timer for 16 rounds of 20 seconds of work 10 seconds of rest. Proceed to do the 1st couplet. You will alternate between each exercise doing the first then the second until you have done each one 8 times for a total of 16 sets. Make sure you really bring the intensity on these. Maintain good form but get your reps in! 20 seconds is not long so you really have to move in order to get in some decent reps. Make sure you get at least 6 reps minimum of each movement for each round! BRING IT! 
* Alternate sides each set for the side crunch (4 per side total).


Wide Push Up

Jumping Jacks




Air Squats



Side Crunch



After completing this WOW hit the road or even better, the trail and do a 20-30 minute jog.


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At home training program

Not everyone can make it to Harvard for Monday night training. Not everyone can make it to the local Crossfit box 4 times a week. Many folks can’t even get to the gym.

We hear you. We’re still going to make you a better human. A better athlete. A better racer, competitor, fitter, stronger and faster. And you can do it at home, with no big equipment lists.

We’ll provide the tools, and the education, and the details – you just provide yourself with some time in the day, and the desire to be better. 


Before we get into it – a huge thanks to Robert Gagnon, of Robert Gagnon Fitness Systems and Xtreme Fitness NH for programming this and filming all the movements – he’s worked very hard to put this together, and it wouldn’t have happened without him!

rob ckt 1

This works very simply:

  • Step 1 – pick the kind of workout you want to do from the Workout Templates.
  • Step 2 – print your worksheet out and put on your Spahten shirt. Find and fill out the worksheets below.
  • Step 3 – pick your movements, add them to your worksheet (videos may start PAUSED) and watch the videos to learn the correct form – Movements Explained.
  • Step 4 – Workout, get sweaty, burn calories, be stronger, faster, fitter.
  • Step 5 – Repeat. Frequently.

We’ve included some benchmark Crossfit workouts (WODs) that don’t need any gear – more will come. If you need help scaling these, just shout.

You will also need a timer, a free online timer can be found here – and if you need help on using it, here you go.

Super circuit long worksheet
Super circuit short worksheet
Tabata couplets worksheet 
10 to 1 worksheet
AMRAP worksheet

If you need help, have questions, or want to give Rob big props for the work - hop into the Spahten Elite Fitness group on Facebook.

Robert put together a fantastic video walk through on how this program works, and how you can effectively use it to build your own training program – recommended watching if you want to make this as effective as possible