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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 2-24-14

Ok people, here is the WOW for this week!  Print out the worksheet and fill it in with the following:

  1. Lunge w/leg raise
  2. Plank w/kick through
  3. Box Jump/Step up  (this can be done on stairs from home, use 1st or 2nd step)
  4. Plyometric Push up/ Regular push up (yes, its plyometric NOT polymetric LOL)
  5. Super Man (hold for 2-3 seconds per rep)
  6. Burpee

Done?  Great job!  Now finish up with a 20-30 run.

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WOW 2/10/14

Hello again Spahtens!  This weeks wow will test your endurance so grab a towel, some water and lets do this!

Print the worksheet and fill it in with the following movements

  1. Tricep Dips
  2. Jump Squats (no jump if you need to modify)
  3. Scissor kicks
  4. Mountain Climbers
  5. Super Man
  6. Mason Twist

Finish the WOW by going for a 30 minute trail run.  Ok, you can stay on the road if you insist, but go for a run!

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WOW 2-3-14

Ok folks.  This week we channel your inner “CrossFit bad ass” and attack this official CF body weight WOW.  Its simple (really it is..)  🙂

Start todays WOW off with a nice 20 minute jog/run.

WOD name: Chelsea

Each minute on the minute for 30 minutes of:

5 Pullups

10 Pushups

15 Air Squats

After doing these exercises, you have the remaining time from each minute to rest.  Repeat for a total of 30 minutes.  If you are a beginner, just do 20 minutes.

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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 1-6-2014!

Welcome to the first WOW of 2014!  We are looking forward to great things in the upcoming 2014 season!

This week’s WOW involves Tabata Couplets.  You will need to use an interval timer.  If you do not have one, go here.  Print out the worksheet and fill in the following movements:

Round 1

  1. Split Jumps
  2. Push up

Round 2

  1. Speed Skater
  2. Mountain Climber

Round 3

  1. Jump Tuck
  2. Plank w/kick through


Finish off today’s wow with an enjoyable cool down run (20-30 minutes).

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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