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...

Tell Me More
Stay Connected
August 22, 2011

The Final Workout of the Week (WOW)

By Mark Sisson

Complete for time:

Read this post


Warmup: 1 minute eye rotations, alternating counter-clockwise and clockwise. Twenty seconds rapid blinking.

Today marks the end of the Primal Blueprint Fitness Workouts of the Week. If you’re sad, don’t be. If you’re glad, keep it to yourself! I like to think I’ve left you with plenty of tools to play with. And if you think infinite variety is desirable, or even possible, I have a slightly different take. Variety is important, but so is consistency. At some point, there comes diminishing returns on increasing variety. You don’t want a toolbox with too many similar tools, many of which accomplish the same task as the one beside it. Paralysis by overabundance of choice is a very real thing.

52 workouts is a good, solid amount – one for each week of the year. Within each workout, you can make subtle alterations to completely change the experience. One handed carries instead of two handed carries. Weighted lunges instead of unweighted lunges. One day a sandbag, the next a water jug. Flat ground sprints and hill sprints. Grok crawls and then backward Grok crawls (try it – it’s pretty tough!). Just keep moving!

The WOW archives will always be available, and you’ll always be able to return to them and do any that you liked or try any that you missed.

I’m excited to get back into more specific fitness coverage. You can expect regular posts on a variety of topics relating to physical culture, now that I can spend more energy on their research (and implementation into my own workout regimen). Thanks for reading, thanks for WOWing, and Grok on!

A few things to remember:

  • Keep the WOW tradition alive! Make your own workouts, using past ones as inspiration.
  • Pick the ones you like and focus on those. Progress. Get better. Add new wrinkles to existing workouts, rather than toss them aside for new ones.

What Are WOWs?

  • Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness that add a fractal and often fun and playful quality to the basic PBF protocol.
  • In most cases WOWs should only be completed by those that have mastered Level 4 of each Lift Heavy Things Essential Movement. Also, it’s recommended that WOWs replace one or both Lift Heavy Things workouts or the Sprint workout (depending on the WOW) each week instead of being done in addition to the Lift Heavy Things and Sprint workouts.
  • Learn more about WOWs and Primal Blueprint Fitness by getting the free eBook. And access all Workouts of the Week in the WOW Archive.

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

20 Comments on "The Final Workout of the Week (WOW)"


Sort by:   newest | oldest
Aaron (Grok Mendoza)
Aaron (Grok Mendoza)
6 years 15 hours ago

Awesome! I appreciate everything you’ve done for us.

6 years 15 hours ago

Thanks for a whole year of WOWs!

Primal Toad
6 years 15 hours ago
Thanks for all of the wonderful WOW’s Mark!! The irony (maybe a different term) is that I had a thought of posting one workout per week on Friday. Less than a minute later, literally, I come to this post saying this is the last one! Ah, how the world works… Toadally Primal Fitness is what I am calling it… inspired by you Mark and someone else who wrote a tumblr blog post. I am about simplifying but will use caution with oversimplifying. I am all about movement today. Just move. I thoroughly enjoy doing pull-ups on trees like I did… Read more »
6 years 15 hours ago

Ha, I am just beginning to do the workouts that develop the basic movements, and have been looking through the WOW archives wondering how I could ever catch up and finish them all eventually…now I have my answer. See you next year!

6 years 15 hours ago


6 years 14 hours ago

You could always check out our site for ideas. We have weekly primal workouts, in which I take ideas from here and CrossFit and try to mold them together a bit.

There’s already plenty to draw from here, Mark. Thanks!

6 years 14 hours ago

Thanks for all of these workouts, Mark.

I do like the thought of keeping it simple. I’ve now got a repetoire of ~10 different workouts that I rotate through, none with more than four different moves. Each workout does a pretty darn good job of covering the whole body.

It’s interesting to watch other folks writing down their 23-step WODs on the board, then have to go back multiple times to figure out where they are. No thanks.

Start to smoked in 30 minutes. Without having to refer to the board.

Primal Toad
6 years 13 hours ago

I agree. I like the concept of crossfit. I love how its a group deal and that there are trainers with you all the time. I half like that they push you.

But I have never been a fan of keeping track of every little thing. Or going to FAILURE. I’ll workout till I am about to almost die, but never failure. I am just not a fan of waking up sore. Once in a while I get sore which is fine! Most of the time I feel awesome the next day which I love.

Simple is best!

6 years 14 hours ago

Well, I hope you’ll add the WoWs in rotation to the “Time Capsule” section of your Weekend Link posts! That way there’ll still be WoWs in rotation every week, in case folks or newcomers otherwise forget to look back at the category. 🙂

Ned Boggan
6 years 14 hours ago

Thanks for all the workouts, Mark. I agree, I think there are plenty of workouts here to keep it going forever. It’s a generous gift you have given us.

6 years 12 hours ago

I’m really looking forward to your new posts about exercise/fitness!!

Mike McMillan
6 years 11 hours ago

Thanks for WOWing us Mark. I am on the same page as you regarding the danger of having too many workouts to choose from – I need to cull my database and make it zen!

Hilda Weigl
Hilda Weigl
6 years 8 hours ago

Wow! What a workout for the eyeballs!
They are definitely warmed up!

6 years 2 hours ago

i find that most weeks something or another comes up and presents a suitable wow.

whenever i perform i take 3 days off exercise to help heal. with the PBF pattern im on now, that just means re arranging instead of losing any ground. from now on thats my wow for those weeks.

Alex "Dude Where's My Muscle" Siddy

“Variety is important, but so is consistency”

So, so true! They say variety is the spice of life and this is correct but too much spice without being consistent can turn things around very quickly.

In the wrong direction.

Thanks for all the killer workouts, appreciated…

Outsource Web Development
5 years 11 months ago

Great advice and I appreciate it. Workout is so important to be fit For the people who do not involve in any type of physical hard work….as well I can say for software professionals, its really needed.

Jane Riley
Jane Riley
4 years 5 months ago

So excited to come to the primal clinic in Austin,tx. can not wait . so love the web sight and the wow program. thank you so much