Workout of the Week #2

This week we will focus on incorporating more exercises into our workout to experience greater lactate threshold zones.  Our goal is always to finish the workout in the best possible time, however, it may be wise to pace yourself in order to not reach your maximal heart rate.  As your heart rate increases in a linear fashion you will typically notice that you become more fatigued.  The higher neuromuscular demand placed on your body causes you to slow down and become fatigued.  The higher rate in which you can filter and withstand greater lactate levels will be the true testament of improving during these WOW challenges.  In other words, be able to notice how hard you can push yourself without having to stop for rest.  That point is called your lactate threshold zone.  Stay just below or at that zone and you will have better results in the end.  With that being said here is this weeks WOW:

Complete 5 Rounds for time of:

7x Push-ups

Proper form & technique:



  • Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders;
  • Lower your body until your chest nearly touches the floor;
  • Pause at the bottom, and then push yourself back to the starting position as quickly as possible;
  • If your hips sag at any point during the exercise, your form has broken down.

Hand position: Don’t take your hands out too wide.  Put your hands slightly wider than shoulder-width.  Hands should be turned out 45 degrees.
Tuck your elbows: This is easier on your shoulders.  Keep your elbows at a 45 degree angle to your body during push-ups.
Push your abs out: There should be a straight line from shoulders to ankles.  Push your abs out as if someone was going to punch you in the stomach.
Squeeze your glutes: Push your abs out while squeezing your glutes hard.  Both will avoid any hyper-extension of your lower back.
Tuck your chin: Lead with your chest, not with your head.  Your neck must stay in-line with the rest of your spine.  Don’t look forward.

Modified Version









7x Dumbbell Thrusters @ 40M / 20W


Dumbbell Thruster

Proper form & technique:

  • Hold a pair of dumbbells next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart.  Keep your torso as upright as possible throughout the entire movement.
  • Lower your body until the tops of your thighs are parallel to the floor.
  • Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.  That’s one rep.

7x Sit-ups

Proper form & technique:


  • Lie faceup on the floor with your knees bent and feet flat.
  • Raise your torso to a sitting position.
  • Slowly lower your torso back to the starting position.
  • The movement should be fluid, not jerky
  • —if it’s the latter, you need to use a variation that’s easier.






7x Burpees (to the ground)

Proper form & technique:

  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat. Do 15 reps to complete one set. If you are a beginner or are out of shape, start off with 5 burpees in a row.

My style of burpees


7x Dumbbell Swings @ 40M / 20W

Proper form & technique:

  • Crouch down, bending at the knees, and hold one of the weighted ends of the dumbbell with both hands and let the dumbbell hang between your knees.
  • Keep your back and arms straight.
  • Thrust upward with your legs and hips, then swing the dumbbell up in front of you as you rise to an upright position.
  • Control the downward momentum of the dumbbell as it swings back to starting position.


7x Bodyweight Squats (to parallel)

Proper form & technique:

  • Stand with feet slightly wider than shoulder-width apart, arms at sides.
  • Bend knees and squat as though sitting down on a chair, and extend arms in front of you.
  • Keep back straight and knees behind toes.
  • Sink into your heels.
  • You’re aiming to drop your hips below parallel.
  • Return to standing. That’s one rep.

Air Squat - KL

7x Renegade Rows (each arm) @ 40M / 20W

Proper form & technique:

  • Assume push-up plank position with dumbbells in hands.
  • Transfer weight to one arm and row the opposite weight upwards and toward your hip, squeeze shoulder blades, lower weight to ground and transfer body weight to opposite arm.
  • Repeat and continue with opposite arm.

Renegade Row







Note: Remember to modify your weight according to your strength and ability for thrusters, dumbbell swings, and renegade row.  The goal is to complete this with proper form and without injury.


Jeremy / 34 / 14:39

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12 Responses to Workout of the Week #2

  1. gundersj16 says:

    Jeremy / 34 / 14:39

  2. Cheryl says:

    Cheryl 57 16:50. I did as you recommended for women.

  3. Sara says:

    31 / 23:03 15 lb thrusters and row; 25 lb swings

  4. Andrea says:

    43 / 17:04

  5. Jennifer says:

    Jennifer/43/16:14 rx women except 15 lb thrusters

  6. Joanna says:

    F, 39, 15:44. Mods: 17.5 on thrusters, 10 on renegade, knee push ups vs full extension. Also , I can never train again now because I’m literally DEAD.

  7. shanaharrell says:

    Shana 37/13:45 modify with bent knee push-ups.

  8. Sara says:

    Second attempt 16:27

  9. Lea says:

    Lea / 46 / 12:12

  10. Florence says:

    Completed. 15# weights

  11. Heather says:

    Heather / 30 / 12:03 bent knee push ups

  12. Nick says:

    Nick / 31 / 15:00

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