Workout Of The Week #6: Building Bluewater Hill Power

Workout of the Week #5 tested endurance. WOW #6 is about building power.

Start at the traditional WOW spot: the jetty by the intersection of Soundview Avenue, and Compo Road South/Hillspoint Road.

Do 3 burpees (click here for proper form).

Immediately perform a hard run from the jetty to the cannons.

Recovery walk halfway to the lifeguard stand, and back to the cannons (2 minutes)

Do 3 burpees, and immediately perform a hard run from the cannons back to the jetty.

Now that you are well warmed up, it’s time to attack Bluewater Hill.

Jog down Compo Road South, toward the Minuteman statue.  But take your 1st right onto Bluewater Hill South, and then a quick left onto Bluewater Hill.

Continue on Bluewater Hill until you reach mailbox #5 on your left.

Starting at mailbox #5, sprint all out until you reach mailbox #15 on your left.  Recovery walk down the hill to mailbox #12. Slowly jog the rest of the way back to the bottom.

Repeat 2 more times, for a total of 3 all-out sprints up Bluewater Hill.

Now that the toughest part is over,  jog back to Compo beach to finish off the workout.

Walking from the jetty to the 1st lifeguard stand,  perform the following:

5 burpees, followed by a sprint to the 2nd lifeguard stand.

Recovery walk half the distance back to the 1st lifeguard stand, then jog the rest.

4 burpees, followed by a sprint to the 2nd lifeguard stand.

Recovery walk half the distance back to the 1st lifeguard stand,  then jog the rest.

Continue the pattern with 3 burpees, 2 burpees,  1 burpee; finish with no burpees, and 1 final sprint, for a total of 6 sprints from the 1st lifeguard stand to the 2nd lifeguard stand.

Burpees are key to this workout.

Burpees are key to this workout.

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