2021 EXPRESS WOW 19
GAINZ by BJ Gaddour • 19m
KILLER CARDIO WHEELS 1.0
A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 1: Left-Side Plank @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 2: Right-Side Plank @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 3: Elevated Bird Dogs @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 4: Back Plank @ 30 seconds work, 10 seconds rest
Killer Cardio Wheels consists of 3 unique conditioning protocols using the following big-bang metabolic moves: swings, thrusters & slams. Rest a minute between each wheel.
WHEEL 1: SWINGS
Hub: Swings
Spoke 1: Left-Side Plank Hip Drops
Spoke 2: Right-Side Plank Hip Drops
Spoke 3: Elevated Bird Dogs- Alternating Feet
Spoke 4: Back Plank- On Hands, Knees-Bent
WHEEL 2: THRUSTERS
Hub: Reverse Lunge Thrusters (Switch Sides Each Set)
Spoke 1: Side-To-Side Mountain Climbers
Spoke 2: Long Jump to Backpedal
Spoke 3: Skater Jumps
Spoke 4: Shuffles
WHEEL 3: SLAMS
Hub: Slams
Spoke 1: Orthodox Stance 1-1-2 Combo: In-Place
Spoke 2: Southpaw Stance 1-1-2 Combo: In-Place
Spoke 3: Blast-Off Pushups
Spoke 4: Med Ball Crush-Grip Pushups
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2021 EXPRESS WOW 20
KILLER CARDIO WHEELS 2.0
A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:
Hub: Swi...
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2021 WOW 20 Follow-Along Workout
This is the full follow-along workout for WOW 20. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...
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