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13 Sep

WOW: Dash, Lug and Burp

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 out this week’s WOW and then report back with your results.

And if you have your own ideas for a Challenge WOW submit it here for a chance to win a Primal prize. Grok on!

8 cycles for time:

50 Meter Sprint
50 Meter Carry
Max Burpees (with Pushups and Jumps)*

This workout is designed to be done with a partner. See the “How-to” section below for instructions.


Warmup: A couple rotations of the Grok Squat and a few 50 meter runs at moderate effort.

WOW: Dash, Lug and Burp: Stand 50 meters from your partner. Sprint to your partner, pick up the weight and return to your starting position as quickly (and safely) as possible. Then perform burpees until your partner has completed their cycle of sprint and carry. In this manner the weight will move from one end of the field to the other, back and forth, and partners will alternate performing the sprint/carry and burpees for 8 cycles.

Use a suitable weight for your ability level (20-50 lb will do for most people). Any type of weight (slosh tube, medicine ball, plate, old bowling ball, large rock, etc.) and carrying position (on shoulder, at chest, overhead, etc.) will do. This WOW was tested with a 50 lb sandbag, alternating shoulders during the carries, and is the recommended method.

Record your time. Submit your time and weight(s) in the comment board below.

*How to Perform a Burpee (with Pushups/Jumps): Drop down into the squat position. Place your hands on the ground about shoulder width apart and jump 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.


Solo: If performing this workout solo sprint 25 meters out and back before performing the carry out and back. Then do max burpees for 30 seconds to complete one cycle.

Large groups: If performing this workout in larger groups, pair up participants so that each pair has roughly the same fitness level and compete for time.

Weight variations: Lorenzo Lietti, the creator of this workout, suggests using a kettlebell, slosh tube (or barbell) and a sandbag for this WOW, carrying them in the following manner for the 8 cycles:

  1. Sandbag on right shoulder
  2. Slosh tube in rack position
  3. Kettlebell overhead right hand
  4. Sandbag overhead two-handed
  5. Sandbag left shoulder
  6. Slosh tube in rack position
  7. Kettlebell overhead left hand
  8. Sandbag overhead two-handed

Hat Tip:

This reader-submitted WOW passed the scrutiny and testing of me and my team. It comes courtesy of Mark’s Daily Apple reader Lorenzo Lietti. Thanks, Lorenzo!

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.

Reader-Submitted WOW Video

A big thanks to Mark’s Daily Apple reader and PBFer Kristen from perkinskit’s posterous for submitting this WOW video. Grok on!

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. 1. Submit your own Workout of the Week. This month I’m interested in playful workouts/games that can be done with a partner or in a group

    cant beat a big game of chasies

    Stekie the Steakman wrote on September 13th, 2010
  2. off topic but an interesting read:

    “Sugar is a key ingredient in most junk food, so they offered rats sugar syrup, similar to the sugar concentration in a typical soda beverage, for about 12 hours each day, alongside regular rat feed and water. After just a month on this diet, the rats developed behaviour and brain changes that Avena and Hoebel claimed were chemically identical to morphine-addicted rats.”

    Stekie the Steakman wrote on September 13th, 2010
    • “People aren’t going to change their behaviour. To me it’s about getting calories off the streets.”

      Stekie the Steakman wrote on September 13th, 2010
  3. Love it! I can’t wait to try this one, doesn’t get any more functional than sprinting and carrying heavy weight… I think I might just carry my partner instead of a weight!

    Brendan wrote on September 13th, 2010
  4. One note on the burpees – technically, for a proper burpee, your hands and feet should not be on the ground at the same time during the transition to/from the push-up. I.e. you squat, kick out, your hands catch the ground and you stabilize your core and your feet land in the push-up position. Reverse on the way back – feet pull up and in, hands off the ground, land in a squat.

    Kris wrote on September 13th, 2010
  5. Note to others doing burpees – don’t do them barefoot on carpet – I shredded the skin on my big toe doing so. :(

    Unamused Mouse wrote on September 13th, 2010
  6. 14:20 as a solo workout. still can’t convince anyone in the Wisconsin area to do this, or change their lifestyle. I’ll keep trying.

    as a side note it would be a good idea for we northerners to jump on this submit our own WOW’s. knowing that being outside in a few short weeks to months will be limited. I for one will be trying to do outside as much as i can, but I know that will be limited in other areas.

    Robert wrote on September 13th, 2010
  7. Robert – I live in Green Bay and have completely changed my lifestyle over the summer! I am a Grok-convert…And don’t let winter slow you down – I’m getting back into dogsledding!

    Michelle Hogan wrote on September 13th, 2010
    • Most definitely don’t want to slow down, BUT, I HATE cold weather. I am a transplant here from Kansas. I plan to establish a routine inside. I know our local High School opens its gym to the public for free. Maybe others do that as well. It would be weird lugging in my duffel bag, slosh pipe and kettelbells!

      Robert wrote on September 14th, 2010
  8. Well I did the 50 meters then had a nap. Total time was 2 hours.

    debbie_downer wrote on September 13th, 2010
    • Love it!

      fitgrl wrote on September 14th, 2010
  9. I think my only problem is I don’t know metrics. How far is 25 meters? How many yards is it? I guess I could look up a conversion chart, but why are all of these things coming in with meters?

    Clint White wrote on September 13th, 2010
    • The Imperial system which you are used to is ONLY still used by Liberia, Burma, and of course the United States.


      …1 gram of water takes up 1 cubic centimeter of space, and takes 1 calorie of energy to warm up by 1 degree Celsius…

      goneprimal wrote on September 13th, 2010
      • and UK

        C2H5OH wrote on September 14th, 2010
    • 1 yard = .9144 meters. It’s effectively the same so just go to a football field and fun to the 25 yard line and back. Easy. By the way, Google is a wonderful thing. :)

      Ryan wrote on September 14th, 2010
  10. Hi Mark,
    I just wanted to say that I love your blog and am so glad I found it.
    You and your lifestyle is very insiring!
    I am a teenager (I’m 19) and would love to know if you have any special recommendations for those that are still developing? I’m wanting to build muscle mass, and many of my friends and workmates would like to as well but they all would rather carb-load..

    Natalia wrote on September 14th, 2010
  11. What do you mean by “max” burpees? You just do them until you slow down, or until you think you can’t do another one?

    Alex wrote on September 14th, 2010
    • Complete as many burpees as you can during the time it takes your partner to complete their sprint/carry.

      Mark Sisson wrote on September 14th, 2010
      • Got it! Thanks. So, it really comes down to choosing your partner wisely…lol:)

        Alex wrote on September 14th, 2010
  12. on an unrelated note, are we to assume that Lady Gaga is a primal girl with her new dress made of meat?

    Rob wrote on September 14th, 2010
  13. Can’t wait to do this one on Friday!! Every week I get so excited to see what the WOW is going to be!!! Thanks for keeping them fun and hard!

    fitgrl wrote on September 14th, 2010
  14. This is a partner vs partner workout I suppose. The goal being to score more burpees than your partner. Nice!

    Raj wrote on September 14th, 2010
  15. Very similar to Crossfit NASCAR. Except the CF run is a bit longer, and instead of burpees… we did sumo deadlift highpulls with 35lb kettlebell. Nice variation though. NASCAR almost killed me.

    David wrote on September 14th, 2010
  16. 15:21 solo…i use our dressage arena 120 x 60m. Sprinted half way and back, lugged 60lbs (2 – 30# dumbs) half n back, avg’d about 8 burps ea set

    Primal P wrote on September 14th, 2010
  17. Great one! Did a modified solo version- used a 35 yard distance. 24k kettleweight. 9-10 burpees per round. 9:45 total time. Look forward to the next one Mark!

    Kyle wrote on September 15th, 2010
  18. Hated every minute of it, but finished in 15:49. Used yards instead of meters, carried a 20lb dumbbell, and did 8 reps of burpees for each set. Tried to rope in some co-workers, but they all backed out on me! Can’t wait to see what’s next :)

    maureen wrote on September 16th, 2010
  19. To “the northerners”, when the weather is brutal, there are plenty of things you can do without having to step foot outside: lug your heavy object around your home – up & down stairs, jump rope, run in place, “flash dance” (fast feet run in place while pumping your arms).
    Keep moving & lead by example!

    patti wrote on September 18th, 2010
  20. Modified Push Ups -As I read your blog post, I couldn’t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.

    David Harms wrote on September 19th, 2010
  21. Thanks , I’ve recently been searching for information approximately this topic for a while and yours is the best I have discovered till now. However, what concerning the bottom line? Are you positive concerning the source?

    sex toys wrote on September 12th, 2011
  22. This was the hardest so far…..nearly collapsed at the end

    Craig wrote on July 31st, 2014

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