5 cycles of: 10 Russian Lunges (5 each leg) 8 Explosive Clapping Pushups 5 Explosive Pullups 5 Weight Tosses
2 cycles of: 100 Foot Car Push 100 Foot Car Pull
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)
5 Minute Crawl Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.
1 Mile Carry (1/4 of your bodyweight) Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.
For time: 100 Burpees (with Pushups and Jumps)*
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.
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.
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.
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 […]
1 cycle for time: 25 Meters Stone Crawl Push x 4 10 Shot Puts (5 each hand) 10 Overhead Throws 10 Chest Throws
Max cycles in 20 minutes of: 1 Pullup/Chinup 2 Pushups 3 Full Squats
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 […]
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 […]
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