WOW – Week of 3/31/14: They might be robots

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 you need depending on your fitness level and intensity needs.

This week’s WOW is a 10 minute AMRAP (as many rounds as possible). The first two movements are strength-based while the third exercise will light up your core, and the final plyometric exercise will get your heart thump thumping. If your don’t have a TRX or other suspension trainer for the body rows do an inverted row (if you have access to a playground or barbell and squat rack) or to an Inverted Row with a sheet.

Rest as little as possible between exercises and rounds and let your form be your guide. If it’s breaking down, it’s time to take a break.

They Might Be Robots

Do as many rounds as possible of the following for 10 minutes:

Body Rows (10)
1.5 Push-ups (10)
SLOW Bicycles (15/15)
Tuck Jumps* (10)

Click on the video above for a demonstration. Post comments and how many rounds you complete below.

*If you have joint issues or aren’t training on a forgiving surface, substitute 20/20 marching or jogging high knees for the tuck jumps.



  1. Beth on March 31, 2014 at 4:49 pm

    Hell YEAH! That was a shout out in my general direction! Thanks, Brett and Elise. What great form. Especially those tucks 😉

    Other good moments are when camera woman Michelle snickers loudly into the microphone (around :18) and then when she channels Donald Trump and yells: “You’re Fired!”

    • michelle on April 2, 2014 at 11:05 am

      Going for brownie points, Beth? JK!