Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

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

15 Nov

WOW: Explosion Complex

5 cycles of: 10 Russian Lunges (5 each leg) 8 Explosive Clapping Pushups 5 Explosive Pullups 5 Weight Tosses

8 Nov

WOW: Automobility

2 cycles of: 100 Foot Car Push 100 Foot Car Pull

1 Nov

WOW: The Cave Bear

5 cycles of 4 reps: Hang Clean to Right Shoulder Left Leg Lunge Right Shoulder Dominant Push Press (Repeat sequence on left side to complete one rep)

25 Oct

WOW: The Auroch Stalk

5 Minute Crawl Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.

18 Oct

WOW: Bringing Home the Kill

1 Mile Carry (1/4 of your bodyweight) Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.

11 Oct

WOW: Cave Burpees

For time: 100 Burpees (with Pushups and Jumps)*

4 Oct

WOW: Merry Go Round

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

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

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

During 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 […]

6 Sep

WOW: The Sweatstone

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

Max cycles in 20 minutes of: 1 Pullup/Chinup 2 Pushups 3 Full Squats

23 Aug

WOW: Grok’s Rock

The 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 […]

16 Aug

Workout of the Week (WOW)

I 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 […]

© 2014 Mark's Daily Apple