2021 WOW 28
December 2021 Programming • 5m 51s
CONTINUOUS WORK BODYWEIGHT TRAINING
- Each round lasts 3 minutes
- Rest a minute between rounds
- There is an optional 5-10 minute starter and finisher
OPTIONAL STARTER: 5-10 Minutes
Shin Box to Squat to Lunge
ROUND 1: Hollow-Body to Bridge/Airplane Flow
ROUND 2: Marching to Skipping Progression
ROUND 3: Plank Flow
ROUND 4: AMRAP of 3, 4 or 5 Reverse Lunges to Balance or Hop/Side
ROUND 5: Crawl Flow
ROUND 6: Box Jump to Alternating Step-Down
ROUND 7: AMRAP of 5 Atomic Pushups/10 Sliding Leg Curls Superset
ROUND 8: AMRAP of 3, 4 or 5 Single-Leg Hops/Side
ROUND 9: AMRAP of 5 Ab Slideouts/10 Sliding Climbers Superset
ROUND 10: AMRAP of 3, 4 or 5 Sliding Lateral Lunges/Side
OPTIONAL FINISHER: 5-10 Minutes
Sumo Burpee to Dead-Stop Pushup
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Up Next in December 2021 Programming
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2021 WOW 29
WOW 29: 10-MINUTE TORCHERS
CONTINUOUS WORK BELLS TRAINING
- Each round lasts 10 minutes
- Rest 2 minutes between rounds
- There is an optional 5-10 minute finisherROUND 1: Core-Crusher Complex AMRAP
- 3 Single-Arm Situps
- 3 Lateral Hinges
- 3 Seated Overhead Presses
- 3 Decline/Bridge Floor... -
2021 WOW 30
Yo! Due to an injury, I'm unable to film this workout. I uploaded a video of the programming image (there is also a downloadable PDF) to allow for questions and post-workout reports in the comments section underneath this video. If you've been with us all year, you should be familiar with all of...
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2021 WOW 31
This simple but deadly routine is one of my favorite bodyweight workouts of all-time.
- 1 Minute Crawling (or Planking or Pushups)
- 2 Minutes Lunging (Walking or In-Place)
- 3 Minutes Running (or Walking)
That's 1 round that takes 6 minutes to complete. Perform up to 10 total rounds for a 60...
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