The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs. Click here or below for a video demo.
We focus on two upper body movement patterns, pushing and pulling, for this week’s WOW. To be more specific you’re going to be doing Spider-man Push-ups (modify these by elevating your hands on a step, counter, or wall) and Body Rows OR Bent Over Rows. If you don’t have a TRX or suspension trainer for the Body Rows OR dumbbells or kettlebells for the Bent Over Rows, then do Inverted Rows with a Sheet.
Post your weights (or row variation), push-up variation, and workout time to comments.