Hello Campers!
After running a great workout on Satuday, I became jealous of all the campers out there who got their workout in and were set and ready for their weekend.
So instead of pouting, I decided to stick around after everyone left and give myself a great workout.
It was such a great workout, in fact, that I decided it everyone should experience it, and thus…it has become your WOW for this week. : )
Now, this workout is not your traditional WOW. Normally, we like to keep it short and sweet. The truth is, this workout will probably take you the entire time to get through.
Once we’ve explained all the details, we’ll set the clock and time how long it takes to get through.
The workout itself is quite simple, and we’ve done variations of this protocol in the past. But this particular format will serve as a way for you to measure your increased fitness levels over time.
Here you go:
1. Burpees
2. Plyometric split squat with weight over head (do one side all the way through, and then the other side)
3. Renegade rows
4. Dumbbell or Kettlebell swing (I’m guessing for most of you, this will be a Dumbbell swing)
5. Weighted Crunches
You’ll circuit through each exercise decreasing the rep count:
Circuit 1 = 21 reps ****Between each Circuit, you will Jump Rope 100 skips*****
Circuit 2 = 18 reps
Circuit 3 = 15 reps
Circuit 4 = 12 reps
Circuit 5 = 9 reps
Circuit 6 = 6 reps
***note: for the plyo spit squat, you’ll do 21 reps on each leg
***note: for the renegade rows, you’ll do the total number (so at the 18 rep circuit, you do 18 reps total, so 9 on each side)
Again, this will take you probably 30 minutes or more to get through. Pace yourself and DO YOUR BEST!!!
24 minutes.
My time was 21:20
It was a tough one today with the kettlebells that I had to use thanks to Audra
It was a great workout though
21:15 this was a GRREEEAAT workout! Loved the variety and the decreasing reps!
My time was 20:01. Fun one today!
Ok, it’s hard to type this after seeing all those 20 and 21s in the comments, but it took me 30:05 (I did throw some extra crunches in there at the end, though). I had to do a mod on the burpees and the renegade row, and I didn’t hold weights for the lunge pops, but I did ALL the reps and the jump rope skips in between, so I was pretty proud of myself. I didn’t think I would make it through the whole thing, but my 9 yo son did the first round with me and was shouting “You’re doing great Mom! You can do it!” throughout the workout, so I *couldn’t* give up!
Emily, also remember that the time will be a little different depending on what location you did the workout in. I think what matters most is that you COMPLETED the workout, and you did so thoroughly. This will give you a great starting point. The purpose of these WOW Wednesday’s are just to get a measurement. Now all that’s required is sticking with the program. You’ll be amazed to see the difference in your time when you do this workout again in about 6 weeks or so.
So bottom line: GREAT WORK!!! I am also very proud of you!
9AM @ Vasona. 4 lb weights 23:35
You are getting soooo fit!!! Keep it up, Alison!
5:30am Willow Glen: my time was 29:50. Used 17lb kettle bell, ran to 50 yd line and back instead of jump rope. This was a great workout!
You KILLED it Melissa! Your journey is just beginning…. it’s gonna be a GREAT year!!!