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:
- Burpee (do this for 1:30 straight, rest for 30 seconds and move IMMEDIATELY on to #2 below)
- Air Squat (do this for 1:30 straight, rest for 30 seconds and move IMMEDIATELY on to #3 below)
- 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.
