WOW 3-30-15: Swing Row, Sweet Chariot

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.

You’ll need a Kettlebell and TRX for this week’s WOW. If you don’t have a Kettlebell you can do Burpees. If you don’t have a TRX, you can do Sheet Rows (click here for a video demonstration), or One-Armed Rows, or Prone Rows.

4 – 5 Rounds of the following:

10 Kettlebell swings
(or Burpees if you don’t have a kettlebell)

10 TRX rows
(or Sheet Rows, or One-Armed Rows with weight, or Prone Rows)

Post your time in comments below.