5/5/14 WOW – Big 5 for 10

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.

Make sure to warm-up before each WOW. Some suggestions would be a minute or two of jumping jacks, jogging, or stair walks. Then do two to three minutes of 10 squats, 10 push-ups, 10 half roll backs, and 10 bird dogs. Do the squats and push-ups at an easy-for-you modification. In other words, if you typically do plank push-ups from the floor, do some low incline push-ups for your warm-up.


The Big 5 for 10 workout is made up of 4 of the 5 movements that strength and conditioning coach, Dan John, says should be included in every lifting (this includes body weight) program. The movements – push, pull, hinge, squat, and loaded carry – are all patterns that we do in real life.

For our Big 5 for 10 workout we’re going to substitute a “core” exercise for the loaded carry. Do 3-4 rounds of the Big 5 for 10 and post your time and weights below.