SEP 7, 2016 WAWA: 5 O’Clock….Rise and Shine!

This week’s WAWA is mostly non-running focused.  I’ll set up 12 stations “around the clock”, with each hour designated as a different exercise.  Each designated “hour” will have one participant, ensuring we have all the stations covered.  The 5 o’clock position with have 30 reps of a specific battle ropes exercise.  (I will designate the battle ropes exercise in advance.)

Participants will rotate stations clockwise to the next “hour” once the individual at the 5 o’clock position completes the battle rope portion and yells “rotate”.

One set is equal to one ration through all 12 hours.

Our WAWA goal is to complete 3 sets.  In-between sets we’ll do relay races between the basketball end lines for approximately 5 minutes each.  3 sets and 2 relays.  That’s this week’s WAWA!

WORKOUT LOCATION:  The Cornwell Center

WORKOUT TIME:  5:40 am start


-Ballistic stretching

-3 laps around the upper track


Equipment:  BOSU ball, medium dumbbells (2), battle ropes, large exercise ball, small exercise ball, medium medicine ball, small medicine ball, and “surprise” equipment for relays.

3 sets (12 stations each) around the clock

2 relay races (5 minutes each) in-between clock sets

I’m introducing three new exercises as well:

Manmaker Burpees:  A slight variation of the burpee exercise (that we love so much)….!  Grab two medium dumbbells.  Drop to a plank position.  Upright row with left dumbbell followed by upright row with right dumbbell.  1 pushup.  Kick the knees into a squat position.  Rise up and complete an overhead dumbbell press.  Don’t worry…I’ll demonstrate this ahead of time!

Burpee Double Squats:  Another slight variation to the burpee exercise!  This one is completed just like a regular burpee except for the final “jump”.  Instead of a jump, stand upright and down two standing squats.

One Leg Deadlift to Reverse Lunge:  Complete a 1-leg deadlift, keeping balance.  Then bring that raise leg down and kick-back to a reverse lunge.  Alternate legs.

Clock Stations:

1 o’clock:  Get Ups

2 o’clock: Figure-eight extension with small medicine ball

3 o’clock:  Manmaker Burpees with medium dumbbells

4 o’clock:  Staggered arm pushups

5 o’clock:  30 reps on the battle ropes

6 o’clock:  1 Leg Deadlift to Reverse Lunge (alternating legs)

7 o’clock:  Plank

8 o’clock:  Regular pushups

9 o’clock:  Burpee Double-Squats

10 o’clock:  Overhead Plate Presses

11 o’clock:  Wall Balls

12 o’clock:  Riser Jumps