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

6 Sep

WOW: The Sweatstone

pbf wow

1 cycle for time:

25 Meters Stone Crawl Push x 4
10 Shot Puts (5 each hand)
10 Overhead Throws
10 Chest Throws

30 Aug

WOW: Easy As 1, 2, 3

pbf wow

Max cycles in 20 minutes of:

1 Pullup/Chinup
2 Pushups
3 Full Squats

23 Aug

WOW: Grok’s Rock

pbf wowThe response to last week’s inaugural Workout of the Week (WOW) was fantastic. A big thanks to everyone that participated and commented. And a special thanks to Mark’s Daily Apple reader and PBFer Brett Yahnke for submitting the first ever WOW video. If you haven’t seen it yet take a look.

Last week we discussed throwing as an important human movement pattern. This week it’s part of the WOW. Give it a shot and report back with your times. Grok on!

8 cycles for time of:

50 Meter Sprint
25 Meter Grok Crawls
25 Meter Lunges
Weighted Squat Throw

16 Aug

Workout of the Week (WOW)

pbf wowI am pleased to announce the inaugural Workout of the Week (WOW). Before we get to the workout, first an explanation…

What is a WOW?

In short, WOWs will test your agility, balance, coordination, endurance, speed and strength. They’ll periodically incorporate Sprinting and Moving Slowly, but will usually emphasize Lifting Heavy Things. Expect to see variations of the 4 Essential Movements (e.g. lunges, dips, rows, kippings, burpees etc.), plyometrics, and HIIT (both time and task priority). WOWs will often ask you to use added weight. In most cases, the kind (sandbag, kettlebell, dumbbell, slosh tube, plate, etc.) and amount (5 lbs, 20 lbs, 50 lbs, etc.) will be up to you. Thus, I generally recommend that you master the 4 Essential Movements of PBF Lift Heavy Things before attempting WOWs, and then using WOWs in place of one or both of your regular PBF LHT days each week.

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