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Archive for the ‘ Workout of the Week (WOW) ’ Category

11 Oct

WOW: Cave Burpees

pbf wow 2

For time:

100 Burpees (with Pushups and Jumps)*

4 Oct

WOW: Merry Go Round

pbf wow 2

2 miles for time:

400+ Meter Sprint
Walking Lunges
Broad Jump
Walk

This workout is designed to be done with a partner or group. See the “How-to” section below for instructions.

27 Sep

WOW: Primal Skirmish

pbf wow 2

3 cycles of:

30 Walking Lunges
Sprint
Weight Carry/Evade
2 x 10 Pushups
Sprint
20 Squat Thrusters*

This workout is designed to be done with a partner or group. See the “How-to” section below for instructions.

20 Sep

WOW: The Fight and Flight

pbf wow 2

Total max reps in 3 cycles of:

30 seconds Decline Pushups
30 seconds Box Jumps*
30 seconds Pullups
30 seconds Shoulder Press Pushups

Finish workout with a 15 minute Run

This workout is designed to be done with a partner. See the “How-to” section below for instructions.

13 Sep

WOW: Dash, Lug and Burp

pbf wow 2During the Primal Blueprint 30-Day Challenge I’m encouraging people to join forces, forge support groups and get Primal en masse. This is why this month’s Workouts of the Week (WOWs) will be all about playful (and sometimes competitive) workouts you can do with a partner or a group.

So grab a friend or spouse, try out this week’s WOW and then report back with your results.

And if you have your own ideas for a Challenge WOW submit it here for a chance to win a Primal prize. Grok on!

8 cycles for time:

50 Meter Sprint
50 Meter Carry
Max Burpees (with Pushups and Jumps)*

This workout is designed to be done with a partner. See the “How-to” section below for instructions.

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