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WOW – March 28th


Cripes, Mark must know my utter distaste of winter weather!

Although I have been very dutiful in my Company sponsored work outs twice a week. That will be coming to an end soon and I will again be on my own outdoors. I am really looking forward to this. In fact in the last week of freezing temps, we are now getting back into 40’s and 50’s.

Besides the one legged squats the handstand pushups besides the tree should be fun!

Complete 4 cycles:

20 Walking Straight Leg Deadlifts (alternating sides)
10 Handstand Pushups
20 Walking Lunges
10 Pullups
5 Burpees


Warmup: One minute Grok Squat.

Supposedly, spring is here in the northern hemisphere, but I’m not seeing it. I’m seeing rain and overcast skies and cold weather, all staunch adversaries of outdoor workout enthusiasts (among which I count myself). What to do?

A normal person would retreat to the gym, or devise some living room workout routine – anything to escape the elements. But, this week, try something different. Instead of admitting defeat, challenge yourself and the unseasonably harsh cold/rain/snow by exercising outdoors with the express purpose of exposing yourself to momentary hardship. Consider that exercise itself is a type of stressor that, when applied to the body, creates a net beneficial result. Sometimes you fear the weights or the hills, but you do it anyway because it’s good for you. Well, this week, you’re adding another layer to overcome. The weather.

Pick the grimiest day of the week. Check your local forecast and plan to workout outdoors in rain, cold, snow, whatever. I want your forehead slick and muddy from grazing the ground on the pushups. Go hard and get it over quick.

These exercises work your entire body and require balance and concentration. In other words, they require focus. You’re going to have a lot going on with the weather, the balancing, the sheer ardor required of you, but these are good things. They will make you stronger. The burpees will help keep you warm in between rounds.

A few things to remember:

  • If you’re not clear on straight leg deadlifts, go over this great simple guide. If you do them weighted, I suggest doing unilaterally weighted deadlifts by holding a weight with the hand opposite from the leg being trained. Right foot down, weight in left hand. Bring yourself up, step forward, switch to the right hand and left foot down. Use a dumbbell, a kettlebell, or a sandbag.
  • Use the same weight (or double them up) for the lunges.
  • As always, use progressions for handstand pushups and pullups if you need to.
  • Go shirtless and barefoot for a nice boost.


If you’re blessed with excellent weather right now and can’t find a way to make this WOW work as prescribed, we all hate you. No, but seriously, go out and enjoy it!

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