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

The Final Workout of the Week (WOW)

pbf wow 2

Complete for time:

Read this post

How-to:

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.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

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

    Aaron (Grok Mendoza) wrote on August 22nd, 2011
  2. Thanks for a whole year of WOWs!

    Timothy wrote on August 22nd, 2011
    • It’s been my pleasure. Thanks, Timothy and Aaron.

      Mark Sisson wrote on August 22nd, 2011
      • That’s a great point Mark that you make about variety. Thanks for sharing buddy.

        RIP WOW! BTW MDA AOK! (sorry those last few were me on an acronym binge.)

        dean dwyer wrote on August 22nd, 2011
  3. 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 in Chicago last week. And then playing on the playground with little kids. Really! I also enjoy short, intense workouts that last 5-20 minutes. No more!

    Thus, I will be posting 1 workout a week. That’s all I do… 1-2 strength, hiit workouts a week! I then just move! I am standing as I type this thank to you Mark!

    Today’s workout which I will be starting in 20 minutes is…

    5 pushups
    5 squats
    5 jumping jacks

    *Do as many rounds as you wish then take a break for as long as you wish (I’ll put in what I did for the people who want strict guidelines…). Do this as many times as you wish! I’ll rarely ever go for more than 20 minutes and will thus go very intense during my workouts.

    SIMPLICITY rules in my book today!

    Primal Toad wrote on August 22nd, 2011
  4. 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!

    Nick wrote on August 22nd, 2011
  5. 1:21

    DHT wrote on August 22nd, 2011
  6. 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!

    PrimalArturo wrote on August 22nd, 2011
  7. 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.

    Bill wrote on August 22nd, 2011
    • 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!

      Primal Toad wrote on August 22nd, 2011
  8. 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. :)

    Adrian wrote on August 22nd, 2011
  9. 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.

    Ned Boggan wrote on August 22nd, 2011
  10. I’m really looking forward to your new posts about exercise/fitness!!

    Lea wrote on August 22nd, 2011
  11. 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!

    Mike McMillan wrote on August 22nd, 2011
  12. Wow! What a workout for the eyeballs!
    They are definitely warmed up!

    Hilda Weigl wrote on August 22nd, 2011
  13. 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.

    pixel wrote on August 22nd, 2011
  14. “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…

    Alex "Dude Where's My Muscle" Siddy wrote on August 22nd, 2011
  15. 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.

    Outsource Web Development wrote on August 25th, 2011
  16. 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

    Jane Riley wrote on March 4th, 2013

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