Brutal Workout, yet fun

[Catrin]

Our group instructor sends us a WOW (workout of the week) once a week for us to do on our own. There is a large whiteboard where we record whatever metric he's asked us to track and there is sometimes a little friendly competition amongst us.

Here is an example of this week's WOW - they typically do seem to focus on cardio and lower body...I don't always do the WOW as it is the height of the riding season but our current heat wave means I've not been able to ride near as much as I should be. Obviously I will need a strong dynamic warmup before starting step 1...I will do this tonight between work and a party I am attending.

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Step #1:
Rowing Intervals for Max Distance x2 Rounds


Step #2:
Complete in as few rounds as possible of:
100 Body Weight Back Squats

*On the minute – rack the BB and complete 5 Air Squats*
*Record total distance for step #1 and total time for step #2*
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Having never done a back squat, ever, means I need a substitution If I can maintain proper connection with the back pad on the Freemotion squat machine for that many reps then I will do the squats on the machine.

Oh yes, we did something in group training yesterday that I've not done before (though much of the content in this new group is new to me). We combined a rubber strap thingie that went around our waist with a rope our partner held behind us. Then we started to run while our partner tried to pull us back....at the end we each did 8 burpees then switched positions for the return trip. We did this for 8 minutes...doesn't sound so hard when I read it...

added: The 100 body weight squats were much easier than expected. I was able to use the machine rather than another alternative that wouldn't have been as good.