#BBCOMWOW: Workout of the Week

Ready to see what you're made of this week? Try the BBCOMWOW Workout of the Week challenge! It's only here for 7 days, so hit it hard and come back weekly!

Step 1: Do the Workout of the Week.
Step 2: #BBcomWow and share on social.
Step 3: Come back next week.

Each week, Bodybuilding.com publishes a Workout of the Week to give your body and willpower a unique challenge it's not expecting. Some are short and sweaty. Others are straight-up grinds. Do it any day you can, but get it done by Sunday night, because come Monday morning, it's gone and a new WOW takes its place! Let us know that you got it done by using the hashtag #bbcomwow and tagging @bodybuildingcom on social, and you can be fitspo for the rest of the world on this page!

January 25-February 1, 2021

Your muscles have borne the brunt of the work in the #BBCOMWOW workouts so far this week. Now it's time to see what your lungs and heart are up for. But don't worry, your muscles will be screaming, too.

This two-movement fitness test may not be much to look at, but it will have your heart in your throat pretty quickly. It's one of the fitness tests that mark the beginning and end of Ashley Horner's popular Charlie Mike 6-Week Fitness Plan, along with a few heavy lifts. Give it a shot and see how your training has prepared you!

Charlie Mike Fitness Test
If you don't have a rower, other options include biking 5 km, burning 60 calories on a fan bike, or jumping rope 500 times as quickly as possible.
1
Trail Running/Walking
Run a mile as fast as you can. Rest for 20-30 minutes before the rower test.
1 set, 1 mi
2
Rower
Row 1,000 meters as fast as you can.
1 set, 1000 m
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