Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
27 Jun

WOW: Grok Walk

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.

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

    Aly wrote on June 27th, 2011
    • Looking forward to trying this out.
      Thanks for the great experience at PAST seminar, Austin this past weekend. Lots of motivation!!!
      Really enjoyed it!

      Laura wrote on June 27th, 2011
  2. 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 burpees instead.

    Climbing something and sprinting will be a blast and so will carrying something. Maybe my food on the way back?

    Ah! Great idea! I may just have to make this an event in the Grand Rapids Primal Tribe meetup group!!

    Thanks Mark!

    Primal Toad wrote on June 27th, 2011
  3. I did something like this in March on the beach in Florida while at a conference and it was great!

    Chris Sturdy wrote on June 27th, 2011
    • I might add that I sometimes do a scaled down version when walking my dogs – mostly pull ups and chin ups.

      Chris Sturdy wrote on June 27th, 2011
      • or you could carry your dogs

        gil wrote on June 28th, 2011
  4. This workout looks like fun! However, 1 torn Labrum = 0 handstand pushups.

    Jaybird wrote on June 27th, 2011
  5. 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.

    Jeff Witt wrote on June 27th, 2011
  6. Hey Mark

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

    Cheers

    Pete

    Peter wrote on June 27th, 2011
  7. 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.

    Lori Taylor wrote on June 27th, 2011
  8. 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.

    IdealPeace wrote on June 27th, 2011
  9. I have a few variations on this workout I do about once a month–by far my favorite workout! Thanks for this great WOW!

    Fritzy wrote on June 27th, 2011
  10. Everything but the sprints for now. Still recovering from restructured Achilles tendon.

    GiJo wrote on June 28th, 2011
  11. 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 also noticed you hit your workout “zone” a lot quicker. Where I used to have to work out for a half hour be for my body was “into it” now it 10 minutes and I am physically deeply engaged.

    So yeah.. really great.. Thanks Mark..

    todd wrote on June 28th, 2011
  12. 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.

    skink531 wrote on June 28th, 2011
  13. Like this one a lot. Did it today walking through the forest.

    jamison wrote on June 29th, 2011
  14. 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.

    Peter wrote on June 29th, 2011
  15. I can’t wait to give this one a try this weekend. Going to Yellowstone which is full of trees, rocks, hills, and cliffs.

    Nick wrote on June 30th, 2011
  16. Just finished on a Singapore jungle trail. Hot!

    Richard wrote on July 1st, 2011
  17. 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.

    Mindy wrote on May 12th, 2012
  18. :) 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.

    Cassidy wrote on August 14th, 2013

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