Kurt Dasbach has designed the final Workout of the Week for 2013. It’s a “WOW’s Greatest Hits” — and one more great way to prepare for the upcoming season.
Starting at the usual spot (the intersection of Soundview Drive and Compo Road South/Hillspoint Road, do the following warm-up:
- Walking lunges on Soundview, from Compo Road to the intersection of Fairfield Avenue
- 15 push ups with your feet up on the wall, hands on the ground
- 10 wall hops — with 2 feet, anding in a nice squat on the wall.
Now comes the best of WOW’s 2013:
- 2 Bluewater Hill sprints
- 2 Burnham Hill sprints
- 2 Compo Hill sprints ladders (6 sprints)
- 2 Jetty to cannons sprints
for a grand total of 12 sprints
Jog down Compo Rd toward the Minuteman Statue. Take your 1st right onto Bluewater Hill South, then bear 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 once, for a total of 2 all-out sprints up Bluewater Hill.
Next, jog down to Hillspoint Road past Elvira’s, until you reach Burnham Hill.
Walk up Burnham Hill until you reach mailbox #2.
Starting in a position seated on the ground, sprint from mailbox #2 up Burnham Hill until you reach mailbox #20. Recovery walk down the hill until you reach the fire hydrant on the left side of the street. Repeat once, for a total of 2 Burnham Hill sprints.
After sprinting up Burnham Hill twice, turn right on Sherwood Drive and jog over to Compo Hill Road.
Perform a “sprint ladder” on Compo Hill as follows:
Walk from Elvira’s up Compo Hill to the 1st telephone pole on your left, at #5 Compo Hill. Sprint from the 1st telephone pole until you pass the 2nd telephone pole (at the intersection of Sherwood Drive).
Walk halfway down the hill, jogging the 2nd half of your trip down the hill. When you reach the 1st telephone pole, turn around and sprint up Compo Hill until you pass the 3rd telephone pole. Walk half the distance you sprinted, jogging the rest until you reach the 1st telephone pole.
When you reach the 1st telephone pole, turn around and sprint up Compo Hill until you pass the 4th telephone pole.
Walk halfway down the hill, then jog to the bottom. You have completed the 1st of 2 “sprint ladders” up Compo Hill.
For quality purposes, in between sprint ladders, do a recovery jog/walk on Sherwood Drive for 2 minutes.
Repeat Compo Hill “sprint ladder,” building from a sprint to the 1st telephone pole up to a sprint to the 4th.
Walk down Compo Hill after the 2nd sprint ladder.
Jog now from Elvira’s back to the starting point at the jetty at Compo Road South/Hillspoint Road intersection with Soundview Ave.
Finish with 2 strong sprints, with the first one from the jetty to the cannons. Rest for 3 minutes, then spring back from the cannons to the jetty to finish WOW #7.
Congratulations on finishing the WOW Best of 2013.