Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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Tag: workout of the week

The Final Workout of the Week (WOW)

Complete for time:

Read this post

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WOW: Steep Climb

Complete 10 cycles for time, using 10 meters of the steepest hill you can find:

Sprint
Grok Crawl Up and Down

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WOW: Don’t Drop It

Complete 3 cycles, without putting the weight down:

6 Cleans
6 Presses
6 Squats
6 Bent Over Rows

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WOW: Grok the Groove

Pick at least one exercise to:

Grok the groove

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WOW: Unilateral Engagement

Complete 5 cycles:

20 Walking Weighted Lunges
14 Single Arm Overhead Press (7 each arm)
10 Single Leg Deadlift (5 each leg)
16 Single Arm Bent Over Row (8 each arm)

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WOW: Follow the Leader

Play, for 30 minutes:

Follow the Leader

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WOW: Housework

Complete 5 cycles:

10 Clean-the-Walls (5 clockwise, 5 counterclockwise)
15 Floor Scrubs
14 Trash Bag Tosses (7 each side)
30 Meter Petulant Child Carry

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WOW: Slowdown

Complete two cycles of the following, slowly:

12 Pushups
15 Squats
10 Pullups
2 Minute Plank

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WOW: Grok Walk

Complete, throughout the course of an hour-long walk:

30 Pullups
50 Squats
40 Pushups
20 Handstand Pushups
Climb Something, Twice
5 Short (30-ish meter) Sprints
Find Something Heavy to Carry for Seven Minutes

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WOW: Stairway to Sore Thighs

Complete six cycles for time:

Stair Sprint
15 Bodyweight Rows
15 Feet-Elevated Pushups

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