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8 Aug

WOW: Don’t Drop It

pbf wow 2

Complete 3 cycles, without putting the weight down:

6 Cleans
6 Presses
6 Squats
6 Bent Over Rows

How-to:

Warmup: 30 second Grok Squat, lateral, forward, and backward leg swings (10 each leg).

Time was of the essence this weekend, and I knew I wouldn’t find time to get anything done during the symposium, so I had to come up with a quick, efficient workout. Before I headed out to UCLA, I grabbed a reasonably heavy sandbag (around 70 pounds, maybe) and threw this together.

It’s pretty simple. It’s right there in the description. Grab a weighted object (sandbag, barbell, kettlebell, rock, slosh tube, etc) and do not put it down until you have completed three full cycles of the prescribed workout. It becomes sort of a metabolic, tabata-esque workout, because you’d rather just get it all over with than hang around holding a heavy object in between cycles.

Here’s a video of sandbag clean and presses for reference. I went straight from the clean and press into the squats, and then straight from the squats into the bent over rows, and repeated two more times after a brief “break” (holding the bag hardly constitutes as a break).

A few things to remember:

  • Keep everything tight. Because it’s a tiring workout and you’re doing reasonably complex, compound movements, injury is a possibility. Keep that neutral spine and you’ll be okay.
  • Squats can be back or front.
  • Pick a weight that’s moderately challenging.

Variations:

Pick a weight that is suitable for you based on your fitness level. Add up to two more cycles if three doesn’t cut it for you.

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. I must say that the more workouts you publish like this the closer I am to buying fitness equipment. For the past 16 months all I have used is a pull-up bar and a chair or stool sometimes.

    Kettlebell, my own pull-up bar, weight vest and sandbag come to mind! I could just use a rock too!

    Primal Toad wrote on August 8th, 2011
    • I highly recommend a kettlebell or two they are awesome!

      Gorm wrote on August 8th, 2011
    • i made my own sandbag– got a 50 lbs sand from lowe’s–$3– and got a gym bag from ross–$16. then i put sand in ziplock bag, weight them and put small bags into the gym bag. that way i can adjust weight easily!!

      you might need a stronger bag for more weight, but you can also get those cheap big sand bag and throw sand in there as well!!!

      it adds way more challenge to my workout and is cheap!!!!!

      Giftty wrote on August 8th, 2011
  2. I did a 90 minute hike on Saturday and at the halfway point did three sets of 25 “kettleball swings” with a big rock…smoked me, and what feels more primal than being out in the fresh air on a mountain at 10000 feet with 360 degree views (I live in Park City, Utah) tossing around around a big rock? It was awesome.

    Peter wrote on August 8th, 2011
  3. FWIW. Today’s WOW and the “unilateral Engagement” one from two or so weeks back are the most useful for me that you’ve posted. Thanks

    WS wrote on August 8th, 2011
  4. I just started doing a “boot camp” that focuses on lots of weight training that happens FAST, without much rest in between. My heart rate stays high, and I get more done in 30 minutes than I normally do in 90. I was worried it would be hard on my joints, but it seems to be okay! I’m going to try the 3 WOW cycles you recommend to see how I fare!

    Kennedi Rose wrote on August 8th, 2011
  5. that’s a little like a circuit i came up with:

    Clean and Press
    Snatch
    OH Squat
    High Pull
    Clean
    Front Squat
    Lunge
    Back Squat

    without dropping it :) i try to do 10 reps of each 3 sets… doesn’t always work

    Deadlift

    Tim wrote on August 9th, 2011
  6. Saw this workout in Gym Jones a little while back, awesome circuit!

    Hunt wrote on August 11th, 2011
  7. I was considering doing this WOW for my 2nd LHT this week instead of the 5 essential primal movements, using a 25lb bag of charcoal (all I’ve got)

    I’ve got the clean and press figured out from the linked video and I think the squat would just be a regular “Full Squat” (essential primal movement) with the bag resting on my back/shoulders. But, the Bent Over Rows I need a little help with. Is there a good place to find a demo of them?

    Thanks!

    Tim wrote on August 12th, 2011
  8. Great workout

    Did three sets of the three cycles with a 50lb sandbag

    Time for a caveman nap

    Robin Somerville wrote on December 9th, 2011
  9. Great work out. I did put the weight down after each set… So I did twice as many sets. Great combo.

    Charby wrote on January 22nd, 2013
  10. I don’t have a sandbag, so I improvised by filling a backpack with 30 lbs worth of dumbbells and grasping the backpack in a way that the weights didn’t roll around too much. What a great workout. Thanks!

    Cassidy wrote on March 15th, 2013

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