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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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July 18, 2011

WOW: Follow the Leader

By Mark Sisson
8 Comments

Play, for 30 minutes:

Follow the Leader

How-to:

Warmup: 30 second Grok Squat, lateral, forward, and backward leg swings (10 each leg), 1 minute Grok Hang.

This week’s WOW is going to be a fun one. You need at least one partner (though more are better) and some open space. Implements to play on and implements to pick up and play with are also recommended.

You’re going to play follow the leader. If you’re the leader, you’ll be “leading” the workout. The other(s) will be following. If you’re using implements (like sandbags, kettlebells, rocks, or weights), scatter them throughout the workout area. After warming up, start off with a slow jog. Then, start throwing in random moves. Dive and roll. Shuffle to the right. Take off sprinting, then drop into a crawl. Grab and toss a sandbag, pick it up again, shoulder it, and blast out a set of squats. Climb a tree, if you see it. Do a quick set of five pullups on those monkey bars. I’m not going to lay out a specific routine, because that destroys the essence of the WOW. Just keep things interesting, and slow things down if you need a bit of rest.

If you’re following, keep up! Do exactly as the leader does, and take some mental notes, because halfway through it’s going to be your turn to lead – and you can’t do the same stuff the previous leader did. If you have three or more people, make sure everyone gets a shot at being leader.

Hat tip to reader Ben for the inspiration for this WOW.

A few things to remember:

  • While this WOW will leave you breathless and possibly sore, it’s mostly about the doing. Enjoy yourself. Embrace the moments.
  • Try not to go in with a preconceived plan of action. Tap into that “flow” mind space and go from there. Do not rehearse.
  • Have fun!

Variations:

Too many to name.

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.

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8 Comments on "WOW: Follow the Leader"

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Peggy The Primal Parent
5 years 2 months ago

What an amazing suggestion! I am totally doing this tonight with my daughter and boyfriend. This is a perfect workout after our vacation last week camping in the desert (which was the best primal vacation ever by the way). We’ve been climbing on rocks and running around like kids all week. Might as well keep it up!

Primal Toad
5 years 2 months ago
Awesome Mark. Perfect timing too. I have been doing this on my own for the past few weeks and love it. Instead of having a set regimen I have decided to just move! Just workout! I go in knowing if I want to do more strength or more intense HIIT without strength. Then I just do. I’ll do X push-ups then a few pull-ups then more push-ups, then some lunges, squats, etc. It’s my favorite workout now! I’ll have to do this with my grand rapids primal tribe group. I’ll be the leader…. they may be in for a fun… Read more »
Chris Tamme
5 years 2 months ago

I think the important part of this is to have fun and engage with other people. I love going to the park with my daughter and playing with her and whoever is there. It is the highlight of my day and a good way to stretch a little.

Animanarchy
5 years 2 months ago
This sounds like fun and it’s basically similar to what I do normally to exercise, except individually (unless my brother is around and up for a workout at the same time I am): fun, sporadic mayhem! Especially after a little black tea + raw honey (nature’s version of an energy drink) with some upbeat music on. Very recently I’ve been dedicating much more time and energy to weight lifting / strength training though. I used to train with weights extremely consistently (i.e. wake up, bench press, eat breakfast, bench press, drink a cup of coffee, bench press…)and I was seeing… Read more »
spincycle
spincycle
5 years 2 months ago

Sounds fun! I am totally going to do this today with my 3 kids and their neighborhood friends at the playground. The other parents already think I’m nuts anyway!

Cassie
5 years 2 months ago

Great one! This will be a fun one with kids. Sounds like a great day to follow the leader to the park!

The Real Food Mama
5 years 2 months ago

I always love that the Work out of the Week’s can be adapted to do with kids!! Follow the leader is a perfect example!! My two little boys would love doing this with Mama and Daddy!!! Too Cool!

echoworldin
5 years 2 months ago

Try to make it short . It’s too long for me . Still I read and find it useful thanks a lot .

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