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11 Oct

WOW: Cave Burpees

For time:

100 Burpees (with Pushups and Jumps)*

How-to:

Warmup: A couple rotations of the Grok Squat.

This is an oldie but a goodie. All you need is a small patch of floor space and your bodyweight to perform this WOW. There is no equipment and little space required, so it’s perfect for a quick, impromptu workout while on the road or when you want to stay indoors, out of the harsh fall and winter elements.

Give it a shot, record your time and list it in today’s comment board to compare with others. Just finishing 100 burpees is an accomplishment in itself, but if you’re a fit individual and would like a goal to shoot for I’d recommend attempting to do it in under 10 minutes. Sub-4 minute times have been recorded.

This is a challenging WOW and may not be for everyone as prescribed. Luckily, there are ways to customize this WOW. See the variations below for ways to adapt this WOW to match your fitness level and goals.

*How to Perform a Burpee (with Pushups/Jumps): Drop down into the squat position. Place your hands on the ground about shoulder width apart while simultaneously jumping your legs back so that you are in the standard pushup position. Perform a pushup. As you come up from the pushup jump your legs forward so that you are back in the squat position. From the squat position jump straight up so that your feet leave the ground and your arms come up over your head. Here is a decent video example.

Variations:

There are numerous ways to make this WOW easier:

  • Decrease the volume. Instead of 100 burpees for time attempt 50 or 30 burpees for time.
  • Instead of regular pushups do knee pushups.
  • Skip the jump and/or pushup, so the movement only includes the squat and plank.

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 WOWsreplace 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:

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  1. I’m still pretty deconditioned so did a modification: x5 (10 burpees, 10 bridges), no rest (well, maybe a little rest). Good compromise for those needing to work up to it. Got my blood moving and the last set of burpees was tough. Took me about 8 min.

    Ellen Mangan wrote on August 19th, 2013
  2. I do these sometimes but find ways to avoid them more often than not because there’s few things that gas you more (thrusters and 400m laps come to mind….maybe but there’s not much in it!). I’m 40, 200lbs and I do them in around 7 mins sometimes under sometimes over. The trick is to keep going! They are the kind of exercise that you think you will have to stop after about 20 but actually you can keep going. More slowly and it hurts the whole way but you can keep going And not taking a breather dramatically increases your time. Just think to yourself, ‘I only have to do 10 mins and then its all over!’ compared to the usual 30 or whatever. But the results are spectacular!

    ChrisC wrote on September 23rd, 2013
  3. Wow! This was a challenge. I had to break it up into sets of 25, but I did all 4 sets in 10:38. I did take about 1:30 minute breaks in between sets but I have a new goal! Thanks for this awesome, simple, quick, challenging workout Mark!

    Jan Foselli wrote on January 5th, 2016

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