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WOW 3/17/2014

SPAHTENS!  We did this wow a few months ago.  Did you write down your time?  Maybe you have improved since then!

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 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 12-30-2013

Today’s WOW will build your 5k endurance levels.  Put on your favorite Spahten Training shirt, grab some water and let’s rock this!

Print the worksheet and fill in the following movements:

  1. Bear Crawls (20 feet)
  2. Speed skaters
  3. In and outs
  4. Jump Tuck / Jump Squats (if you need to take it down a notch)
  5. Mountain Climbers
  6. Burpees

If you have the time and energy, finish this off with an easy, 2-3 mile run

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WOW 10-15-2013

Alright people, Fenway is just around the corner and it’s time to get serious about putting in some work so you can be ready to do your best!  We are bringing back an old favorite for this week, the 10 to 1!   Put on your favorite Spahten gear, grab some water and a towle and rock this WOW! 

Print out this sheet, and fill it in with the following movements.

  1. Speed Skater
  2. Burpees
  3. Bear Crawls (10 yards each)
  4. Jump Squats or advanced version Jump Tucks
  5. Mason Twists

For added awesomeness, include a 1-3 mile run/jog before this WOW, AROO!