Email to Brad…
“Can we do a WOF?” (basically asking can we do a workout on Friday)?
Ask and ye shall receive!
My company spent a good amount of $$$ last year putting in a gym. Its mostly a collection of cardio machines, but they did get two things right:
- They put in a pullup and dip tower (HOORAY!)
- They put in 3 water rowers (AWESOME)
Whenever possible, I like to incorporate one or two of those features since pulling movements (in my experience) are one of the least trained movements out there. Its a shame how many “fit” people can’t do a single pullup. Pullups are one of those desert island exercises for me (if you were stranded on a desert island, and could only do a couple exercises for the rest of your life, what would they be?). Easy.
- Hollow body hold and/or rock
“Yes Wilson, we are doing burpees again.”
On to the workout…
rest 1 minute between each 500m
3 rounds total, rest 1 minute between rounds
Jump rope active recovery for 1 minute between exercises
10 jump lunges (each leg)
20 frog leg raises
10 single leg RDL (each leg)
Overall this was a GREAT workout, and the group loved it. It checks all of the boxes. We burned through stored muscle glycogen with the 2500m row, and trained some pull movements at the same time. THEN, we moved onto training some push movements, as well as hip/knee movements, AND some great core work. We did all of this with active recovery in between each exercise. I really like this heart rate chart:
Nice heart rate spikes during the 5x500m row session. Then, notice the misc peaks during the rest of the program. Those are the jump rope intervals.