WOW: Four Corners

April 11, 2011

Max cycles in 15 minutes of:
Grok Crawl
Sprint
Grok Crawl
Sprint

How-to:
Warmup: 30 second Grok Squat, three light sprints at 70%.
Today’s Workout of the Week is inspired by one of my readers, Will Shaw, who sent in one of his favorite workouts. It’s an engaging (but grueling) one.
You’ll need to plot out a large square or rectangle on the ground, either in your mind or with actual physical boundaries. Make it at least 20 meters by 15 meters. You could use a tennis court, half a basketball court, or, if you’re up for it, a full basketball court or half a soccer field. If you can’t find any of those things, plot out a big rectangle using four objects, one at each “corner” – cones, bits of clothing, rocks, sticks, whatever.
Starting from one corner, Grok crawl to the other side lengthwise. Then, spring up, change directions, and sprint diagonally across the rectangle to the […]

Original post by Mark Sisson

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