Meet Mark

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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June 27, 2011

WOW: Grok Walk

By Mark Sisson
24 Comments

Complete, throughout the course of an hour-long walk:

30 Pullups
50 Squats
40 Pushups
20 Handstand Pushups
Climb Something, Twice
5 Short (30-ish meter) Sprints
Find Something Heavy to Carry for Seven Minutes

How-to:

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

I wrote about the concept of a walking workout a couple years ago, but this time I’ve tried to structure it more concretely. You’re free to operate as you wish within the requirements, but you still gotta hit the numbers. I gave this one a shot earlier this week and had a lot of fun with it. Not overly tough, but I still feel I got a great workout.

There’s not much more to say. It’s all fairly self-explanatory, don’t you think?

“Climb Something” – Trees are ideal, but tall fences, walls, light posts, and anything that you can scale safely and effectively will work.

“Find Something Heavy” – Think rock, log, bag of groceries. You might have to bring something with you from home.

Have fun and choose whichever rep scheme you want!

A few things to remember:

  • Scale your workout according to your ability. You might end up doing feet-assisted pullups and knee pushups, and that’s totally fine.
  • Enjoy yourself. Walks are to be savored, so try not to obsess over the workout part of it and miss the joy of simply walking.
  • Weird looks from confused passersby are okay and to be expected.
  • Get those shoes off (or those Vibrams on!)!

Variations:

Increase the difficulty by wearing a weight vest or carrying a heavy weight. Just realize that you’ll have to carry that weight along with you the entire time, and it doesn’t count as the “Find Something Heavy” aspect.

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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21 Comments on "WOW: Grok Walk"

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Aly
Aly
6 years 27 days ago

Wow, intense. Won’t be able to do the handstand pushups, but I’ll attempt everything else.

Laura
Laura
6 years 27 days ago

Looking forward to trying this out.
Thanks for the great experience at PAST seminar, Austin this past weekend. Lots of motivation!!!
Really enjoyed it!

Primal Toad
6 years 27 days ago
Sounds like one of the most fun WOW’s to date! I’ve been wanting to walk to my farmers market but have yet to do so. Google maps tells me its 3.2 miles and about a one hour walk. PERFECT! I think it would be a riot to walk to my farmers market doing the exercises in this wow. I think I will have to do 15 pull-ups before I start and then 15 pull-ups when I get back. I’ll do the push-ups and squats on the way. I’ll do the handstand push-ups…. never. I can’t do them yet. I’ll do… Read more »
Chris Sturdy
6 years 27 days ago

I did something like this in March on the beach in Florida while at a conference and it was great!

Chris Sturdy
6 years 27 days ago

I might add that I sometimes do a scaled down version when walking my dogs – mostly pull ups and chin ups.

gil
gil
6 years 25 days ago

or you could carry your dogs

Jaybird
6 years 27 days ago

This workout looks like fun! However, 1 torn Labrum = 0 handstand pushups.

Jeff Witt
6 years 27 days ago

Grok Walk. Sounds like a blast. Think I’ll drag the kids along for this one. They’ll hate it, but I’ll get a huge kick out of it.

Think I’ll have to swap in Pike pushups for the handstand pushups. But it’s good to have a goal.

Thanks Mark. Great inspiration.

Peter
6 years 26 days ago

Hey Mark

This sounds like a nice challenge and I will give it a whirl on my next workout.

Cheers

Pete

Lori Taylor
6 years 26 days ago

I live on a small island in the Pacific Northwest – and we have a mile long “Vita Parcours” like those in Europe – a mile walk through the woods and a nearby high school field and track – and all along the way there are stations to stop and do these kinds of exercises… see http://www.hellerfamilyfoundation.org/parcours/home for more info.

IdealPeace
IdealPeace
6 years 26 days ago

The handstand pushups aren’t as hard as you think, you can use straps off of a pullup bar to put you’re feet in (just for balance) or do it against a wall.

Fritzy
Fritzy
6 years 26 days ago

I have a few variations on this workout I do about once a month–by far my favorite workout! Thanks for this great WOW!

GiJo
GiJo
6 years 26 days ago

Everything but the sprints for now. Still recovering from restructured Achilles tendon.

todd
todd
6 years 26 days ago
OK, So I go Marks book and prior to embracing the entire thing, I tested his 80% diet 20% exercise theory for a a month to 6 weeks. I stayed physically active but didn’t do any workouts which I had been doing sporadically through out the spring with little real benefits. Anyway, 80% diet is just about right, I dropped over 23 lb in 4 weeks, going from mid 170’s down to my teen/ 20’s weight of 153 to 154. I feel amazing and have started to work out a bit now which achieves astounding results with very output, I… Read more »
skink531
6 years 25 days ago

This WOW seem right up my alley(with the exception of the handstand push-ups, I’ll be substituting there). I can’t wait to try it out. Any reason to get outside and move works for me.

jamison
jamison
6 years 24 days ago

Like this one a lot. Did it today walking through the forest.

Peter
6 years 24 days ago

Gave this a go with a few alternative exercises using a play park on my walk, added a few sprints in for good measure.

Feeling a nice onset of DOMS, more of this in the future methinks.

Nick
Nick
6 years 23 days ago

I can’t wait to give this one a try this weekend. Going to Yellowstone which is full of trees, rocks, hills, and cliffs.

Richard
Richard
6 years 22 days ago

Just finished on a Singapore jungle trail. Hot!

Mindy
Mindy
5 years 2 months ago

Now this is my kind of workout! I haven’t gotten your book yet. Its on the way. But I have been slowly getting into your site more and more. I think I will try this workout once I find a good tree to climb.

Cassidy
Cassidy
3 years 11 months ago

🙂 I did this as part of my active rest day, so there were noooo pull-ups. I subbed climbing something for bear-crawling around the house three times and sprints for three rounds of ten burpees. I loved it! Especially the seven-minute carry.

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