WOW: Easy As 1, 2, 3
Max cycles in 20 minutes of:
1 Pullup/Chinup
2 Pushups
3 Full Squats
Warmup: A couple rotations of the Grok Squat and Grok Hang.
How-to: Execute 1 pullup. Drop down and perfom 2 pushups. Get up and do 3 full squats (bringing your hips to below your knees). That’s one cycle. Repeat, but this time do a chinup instead of a pullup.
Variations: If you can’t do a proper pullup/chinup, pushup or full squat substitute movements from Levels 1-3 of Primal Blueprint Fitness Lift Heavy Things (chapter 3).
Hat Tip: This workout is a favorite of mine. It’s a minor variation on a workout that is part of the SimpleFit protocol.
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 Todd from PrimalToad.com for submitting this WOW video. Grok on!
P.S. I’d like to see Primal Toad going a little deeper in his squats, and making sure he starts his pullups/chinups from a dead hang.
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Posted By: Mark Sisson
Mark, this certainly looks like a simple and effective workout. The challenge of this 20 minute workout will be as much mental as it is physical for me.
This workout brought up an interesting question [for me at least]. What should i expect as far as improvements in cardiovascular conditioning by doing workouts like this? For instance, let’s say I do this workout a few times over the next several weeks and i am able to do more rounds each time i do it. I would assume that i have, as a result, improved my ability to run a 5K in a shorter time period. I know there are a complex set of variables involved, but i was wondering what everyone thought of this. I hope it makes sense.
P.S. I enjoy this site, keep up the good work.
I too am wondering about this. The few times lately that I’ve run for distance (not long distance, trust me)I feel stronger and less winded, yet I am not doing this type of training.
I’m continually amazed at the holistic effects of living/eating Primally.
Aha, one that doesn’t involve running
, I shall have a go at this one! I think my arms might grow a few inches by the end LOL!
A bad ankle really limits the running stuff so I’m glad to see a WOW without that component. I’m sure it will still kick my 55 yr old heinie though. I’m wondering, do you think agressive kettlebell swings would count as a sprint type exercise? They sure cause an elevated heart rate and shortage of breath.
PS – I’m grateful to have discovered MDA and Primal Blueprint. It’s good to know that not only am I not alone in my thinking regarding fitness and nutrition, but there’s a whole clan of tribemates out there! Woot! Grok on!
Mark, can you post some workouts that are focused on building strength as well? This one seems more like a lactic acid inducing workout for fat loss, which is great. But most of your workout recommendations seem to revolve around circuits. You would not expect someone to squat 405, bench 315, pull ups with an extra 55lb dumbell using this approach, would you? Thanks.
Read my eBook, Kris.
http://www.marksdailyapple.com/primal-blueprint-fitness/
Try one arm pushups, plyometric pullups and pistol squats as substitutes…
This will be pretty boring. Would rather do some dreaded cardio running than stare at the wall and the floor for 20 minutes. A good HIIT workout can be had in 10-15 with much more variation and still be in keeping with simplistic exercises.
It’s over in 20 min… suck it up
http://www.marksdailyapple.com/the-power-of-positive-thinking/
You could also do this one outside using a tree, avoiding all walls and floors.
Do it outside!!!!!!!
Seriously? In no way am I complaining that it’s too hard. I’m saying that 3 exercises over and over, regardless of inside or out, is boring, repetitive, completely unsporadic, and against, what I thought, to be a foundation of “primal fitness”- that work outs vary in tempo, intensity and activity so as to train neuromusclar connection and metabolic head room.
Fine, you all enjoy your 20 minutes of cardio-grind-esque repetition. I’ll enjoy my 15 minutes of 3 sets of 6-9 different exhausting exercises.
By all means, don’t forget to take your arrogance with you.
Far be it for there ever to exit a nay.
There are a lot of different types of pull ups and push ups (and squats for that matter) so make a game of it. I’m going to.
…or just do the body by science workout
If you find this workout “boring” then you are not hitting it hard enough, you’re just going through the motions.
I agrre, a circut this short over and over and over does seem kinda boring… I like the movements but I’d rather do what I did the other day…
10 pull ups, 10 sit ups, 10 squats
9 pull ups, 9 sit ups, 9 squats
8
7
6
you get the idea. I had to sub push ups for pull ups past the 6th or 7th round or so. Finished it off with 3×60 plank and 3×30 side plank.
ooh, this one looks great, can’t wait to try it
Will give it a go on Tuesday. Ankle still tweaked… All those pull ups! Will be good for me to tackle my weak point (pull ups).
“Stay Hungry”
This is a fast paced workout, so when you preform this you go all out, so for you whiners complaining of boredom…you will get tired before you get bored, and will be thinking about breathing instead of missing your little circuit training routine that you have been doing all your life at your local hang out,I mean gym..
That’s a little harsh for someone who has a different perspective…don’t you think?
Let’s keep things nice and civil, everyone!
Grok on!
Didn’t go all out. Paced myself so I could last but finally, I stopped at 10 min. and 20 cycles. Couldn’t do another pull up, push ups were just fine and squats were easy (did 5 instead of 3)
Will work on doing better, longer, faster next time.
Thinking a good score on this would be 40-50 cycles.
Yes, obviously it will depend on your fitness level and what if any variations on this workout you incorporate. As presented, a reasonably fit male should be able to do about 50 cycles. One of my associates did 63 last week.
Yes, please be nice to everyone here. Just because someone makes a comment or doesnt agree with you, there is no need to toss sarcasm or put someone down. I honestly stopped reading the forums because of the sarcasm and elitism that a lot of people had. No need to attack someone who doesnt agree, just discuss it.
If you want to try this workout then try it and let everyone know how many cycles you did. Encourage others to try the workout and inspire them by posting your results.
If you do not want to try the workout then just leave it alone. Its not for all 6 billion people on this planet.
I have no sarcasm, the workout is the workout…either do it and enjoy it or don’t , theres nothing to discuss about it except how you performed, its not about it being a boring workout…. if your happy with the way you look then keep doing what works for you,or whats not working for you.and just comment if you have something positive for other readers…that’s all I’m saying.
This is very similar to a Crossfit WOD named “Cindy”. It’s a great workout and is very deceptive because the first rounds will make you believe you could do them all day long.
At 10 minutes your tune will change…
This WOW contains the same deceptive components.
GREAT JUMP OFF WOW!!
Ah ah ah … YEP , 10 min was exactly when my tune changed !!!
Yes, I was going to mention that. Cindy is 5 Pull Ups, 10 Push Ups and 15 Squats a round, where you do as many rounds as possible in 20 minutes.
I think Mark came up with something that most people could do. If anyone thinks the round scheme is too easy you can always increase the number in each round, or do more difficult versions. Basically, this workout can be scaled to anyone’s level. I’ve done a few versions of this one now.
And 10 minutes is when it gets harder. I always seem to do less work in the second halve. I did a version of this on the TRX a couple weeks ago, and a month ago I did Cindy. The TRX version was a lot more challenging.
I plan to do this with a 20 lb weighted vest tonight. It’s like a modified “cindy” (cf workout). nice!
Nice. I have to get myself a weighted vest at some point. I was thinking a homemade one. Basically, a back pack with bags of rice since I don’t eat rice any longer. lol Or something else I can think of.
With the 20 lb weighted vest, I completed 35 total rounds. I’ll post the video on youtube later and link here.
I splurged and recently bought one that goes up to 40 pounds with single one pound weights you slide into pockets. It was about $85 and worth it.
I do want to fill one of my grandfather’s old army bags with sand bags to make a big one to carry, throw, etc.
This one kicked my butt and I’d like to think I’m in good shape (former marathon runner). I was able to get through 26 reps. After 6th round I had to use a chair with one foot on the pullups. After about the 10th round I had to do push ups on one knee.
Which is more important on a WOW workout like this: speed or form? By the end, I was getting kind of sloppy because I was so tired but wanted to keep my heart rate up.
WOW, as easy as 1,2,3 ….What!
Concluded my 24 hour fast after this dooooozzzzzzyyyyy.
completed 51 sets in the 20 minutes. Didn’t feel the burn till the 30th?
Like the rest have said, try it before you decide it is too lame or not worth it. My hands are still shaking 20 minutes later.
Great workout!!!
Tried it out tonight and 10 minutes is definitely the turning point! Managed to get 39 reps in total!
Dana
Form is always more important. Without it you have a better chance of getting injured. Also if you learn the proper form you will get stronger and be able to get your speed up later on.
Thanks Greg.
This is a great workout. It takes about 20 min for my clothes washer to run. I have one of those pull-up bars in the door so I got a great workout waiting for my laundry and didn’t have to leave my house. Thx Mark.
Good workout. It’s clear pullups are my weak exercise. Only 25 sets, but I guess it’s a starting point.
71 reps.
I used a bar that stands ~10cm above my upstretched fingertips when I’m standing.
I had to jump to reach the bar, and this jump probably “helped” a bit on the chin ups, though I tried not to cheat.
Went at a steady pace, not knowing what to expect. The intensity can really vary depending on your speed and explosiveness. I found that my form improved as I went – descending into a proper squat/crouch as I lowered for the push ups.
Great workout – all the moving around from position to position adds much functional strength/fitness and builds form. The challenge is to maintain perfect form while increasing your speed.
Going barefoot helps with your agility as you shoot into the push up position.
Such low reps mean that you can really concentrate on quality of movement unlike say doing 5/10/15 or more reps poer exercise where, by the end of the workout, some people may be struggling to perform the exercises with good form. Nice twist on CrossFit/20 Minute Fitness Solution workouts. Thanks!
Only thing about these wows, I haven’t yet gotten to the green level on my regular LHT workouts, so I can’t join in yet, would realy like to do them all, but if I do one wow a week,once I’ve hit green, I won’t ever catch up, and if I stop the LHT workouts, in favor of wows, i’m afraid of losing my hard won pullup ability (I WILL be able to do pullups, eventualy.)
Are you SURE we couldn’t call one of these ‘play’ and do it instead of a Move Slowly day?
you know, as mark always say, the primal life and all of its guidelines are just that – guidelines. I’m not the expert, but if you want to do WOWs from time to time or even every week, do them. I can’t imagine it would impact your gains on the LHT workouts. And yea, do one on your move slowly day…maybe modify it, i.e. do this week’s wow for 10 minutes instead of 20…or sub knee-pushups instead of proper ones. Just keep moving and have fun…there’s no perfect formula to having a fulfilling life.
This is round one, day 1 of simplefit. If you think it’s too easy, follow Mark’s link to simplefit’s website and try level 4 or more (day 1).
Before Mark’s Fitness release, I had been doing Simplefit for a few months and I’m glad to see it in Primal Fitness. Now I can do both!
YAY!
I used to do CF Cindy (5 Pull Ups, 10 Push Ups and 15 Squats a round), but only for 10 minutes – that clearly killed me.
Looking forward to try this WOW tomorrow morning.
When I was doing crossfit, my PR in Cindy was 13 rounds…this doesn’t seem as bad, but I did it with a weighted vest and got the equivalent of 7 cindy rounds in 20 min. The extra 20 pounds is killer. Looking forward to hear how you did.
Wow i’m going to have to try this with a 20lb vest. I’ve done the 5/10/15 routine for 20 minutes based off simple fit highest level. With the vest probably super killer.
Ok, did it this morning.
43
=> after 10 rounds I thought this will go on for ever
=> after 20 rounds it started burning
=> after 30 rounds it hurted
=> 40-43 -> just do some more, you’ll never get the chance again to do it again
I have a dip bar attached to my pullup bar. What about throwing in a dip or two for good measure? What do you think Mark? How many and where should I fit them in?
Dips and pushups work very similar, imho no need for adding dips.
I agree somewhat, but it does seem like the dips work some additional muscles. I know from experience that I can do quite a few more pushups than dips
I would say either 1 or 2 dips. If your good at them do 2, if your like me and suck at them just do one. But I would add them to the work out instead of taking away anything.
I cant find my pullup bar but when I do I will be sure to try this.
Feeling rather wimpy…had to stop at 16:10, having done only 20 rounds (and that’s with modified “can’t do a real pullup yet” pullups).
Of course, there were several interventions between my preschooler and my baby throughout. (“Please don’t take your sister’s cheese.”)