The BeWOW Breakdown: 30 Minutes to Super-Sore Shoulders 

Looking to strengthen your back and shoulders? Look no further.

Rebecca mastering hip pikes (We think she deserves a round of applause).

Rebecca mastering hip pikes (We think she deserves a round of applause).

The Breakdown
Total time commitment: 30-35 minutes
Difficulty (out of five): 3.5
Soreness Factor: Our shoulders will be sore. But who needs those, right?!
Overall Grade (out of five): 4

Our first impressions: 

We were excited for a workout that focused on our chest and back! As runners, we tend to focus more on our legs and core, so this was a nice change-up. Admittedly, a workout that ends with “as many pull-ups as you can do” is a bit frightening, but we were excited just to be back at the gym to work out together.

How we felt afterwards:

Ouch. So this workout was a quick one, taking us just 30 minutes and that included going to a different room in the gym to get to the pull-up assist machine. Alon was able to throw down some pull-ups without assistance, but Rebecca is still working on being able to do a single one (hence the pull-up assistance machine). This workout was great in that it hit different parts of the chest and back, but you still got some core and legs in there! We’ll be feeling it in our shoulders tomorrow, that’s for sure!

»» Ready to sweat through this week’s workout? You can find it here

About our testers:

Rebecca Barber is the founder of the Rocky 50K Fat Ass Run, a just-for-fun 50K run that follows Rocky Balboa’s footsteps in Rocky II. She’s a 19x marathoner and 17x ultra marathoner, having started running when she was a kid. She’s an active volunteer withBack on My Feet Philadelphia, where she works to help the homeless community use running as a means to better their lives and find stable employment and housing. When not running all the miles, she is the social media coordinator for The Wharton School.

Alon Abramson is the founder of the West Philly Runners, the creator of – a web resource for running in Philadelphia – and the organizer of a number of running events in Philly, including the annual 26×1 Mile Team Marathon Relay, Beat the Bus, and Beat the Commute. Running since high school, Alon is an on-again, off-again runner with ebbs and flows to his mileage and commitment. More recently however, he’s taken a new approach to training, emphasizing cross-training and speed work as much as building up mileage and this has dramatically improved his running performance. When he’s not organizing and running, Alon works as a research project manager at Penn’s Institute for Urban Research, studying energy efficiency best practices.