WINGO WORKOUTS
A DAISY™ x 320TC Collaboration
The Wingate Collection
DAISY™ Developed. 320 Approved.
ENDURANCE
The Yellowstone
Simple but brutal:
- 32 Wingos
- That's it. That's the workout.
- Keep the pace consistently inconsistent
CLASSIC
ERock's 160
The special:
- 2 * 5 Half-Wingo repeats at threshold
- Two workouts (30-45s) between each repeat
- Pushups/wall sit; plank/squats; crunches/squat lunges; straight arm plank/jump squats; mountain climbers/burpees
- Five minute rest, then repeat
AGILITY
Mind the Divot
A test of agility, awareness, and hops:
- Warm-up: 1-2 easy Wingos
- Main Set: 6 Wingos at tempo pace
- At the divot: 10 two-legged hops
PARTNER
Three-Legged Daisy
3 x three-legged Wingos:
- Find a friend, tie legs together
- First Wingo: Focus on coordination
- Second Wingo: Focus on efficiency
- Third Wingo: On your own, sprint
- Finish with victory Wingo
BUFFALO
The Trimble
Positive Split Sprints:
- 16 x Wingo repeats (no rest)
- First 160m: Very Fast
- Second 160m: Very Slow
5 Minutes of Pain
The Goran Dragic
Hold your horses:
- 320 seconds of plank
- That's all
Musical
Shuffle Roulette
5K chaos:
- Put on headphones, press play
- Finish a KM before song ends
- Trot/rest for a song
- Repeat 5x
Reverse
Look Back in Anger
Master the art of backwards running:
- 8 x 80m backward (2 Wingos)
- 4 x Furlongs alternating (forward-backward...)
- 3 x Wingo (forward-backward-forward)
Mystery
Get Lost
Double Ladder:
- Sprints: 40m-80m-150m-160m (30s rest between)
- Threshold: 230m, 420m (60s rest between)
- Down the ladder
- Repeat
PRECISION
The Naked Wrist Challenge
Take off the Garmin:
- Tempo for exactly 320 seconds
- Must finish within 5s of 320s
- Outside range? Start over!
STRENGTH
The Wingate Challenge
Can you hang?
- Hang on field goal post
- Total time: 320 seconds
- Add 10s for every 30s of rest
RECOVERY
Caroline in My Mind
Essential recovery:
- 10-minute stretch
- Follow video but at your own risk
- Perfect for post-workout!