Wednesday’s “WTF” Moment

By: Janine Serio

janinetrackpushup

“I can accept failure, everyone fails at something. But I can’t accept not trying!”          {Michael Jordan}

“These workouts are either going to make us stronger or have our clients wondering what they did to deserve THIS” {insert comment made by Daria and I post workout this morning}.

I kid BUT, seriously, we have been beta-testing some pretty awesome signature workouts for a couple upcoming projects. All we can say is WTF!

Are they intense? Well, that’s an understatement.

Are they challenging? You are joking, right?

Are we wondering what we ever did to deserve THIS? Umm, you betcha!

While we are having FUN testing out these protocols (I mean this with all sincerity), we wanted to offer you the opportunity to try and give us feedback! Yes, we want YOU beta-testing right along with us!

HERE  {see workout below} is what we did today at the local high school track. While we encourage you to get outside for this one, we have given you a treadmill option to do as well!

You ready? You pumped? One more thing before you get your rear into gear…if you are not having that “WTF” moment, you must not be “Working To Failure!” 🙂

Have fun, be safe, and enjoy! Most importantly, WTF!

P.S.. As always, make sure to do a proper dynamic warm-up, and static stretch cool-down. Please modify the exercises and intensity to meet the needs of your current fitness level too!!

The “Failure is Feedback” Workout

TRACK

  • Sprint/Power Walk Straightaway
  • Walk Curve
  • Sprint/Power Walk Straightaway
  • Walk Curve

Repeat a total of 2x; (you will have completed 4 rounds of the “sprint/walk” combination).

Follow this with a 2 Minute AMRAP (As Many Rounds as Possible) of Push-Ups.

*Repeat the full circuit (4 rounds of “sprint/walk” + 2 minute push-up AMRAP)         

TREADMILL

Set incline to 1%, and perform the following warm-up (stand alone or in conjunction with another):

  • 1 minute @ 3.0 mph
  • 1 minute @ 3.1 mph
  • 1 minute @ 3.2 mph
  • 1 minute @ 3.3 mph
  • 1 minute @ 3.5 mph
  1. Sprint or Power Walk for 30 seconds (pick the speed that seems the most appropriate for YOU)
  2. Recover: 30 seconds (step to the sides of the treadmill)

4 rounds

At the completion of the 4th sprint/power walk, eliminate the recovery walk, keep the treadmill running, step off to sides, and proceed with a 2 Minute AMRAP of Push-Ups

*Repeat the full circuit (4 rounds of sprint/walk + 2 minute push-up AMRAP)

If you LOVED these, and are looking for more workouts JUST LIKE THIS —> fast, efficient, and highly effective, grab a FREE copy of our 21 Day Fitness Blueprint. You will receive 5, body weight only exercises, along with additional literature and a guide on how to implement, that can be done ANYWHERE, ANYTIME! What’s even better is that they are all under 30 minutes or less! Get ready to be challenged…and possibly a little sore! 

Leave a Reply