- Mark's Daily Apple - http://www.marksdailyapple.com -
WOW: Grok Walk
Posted By Mark Sisson On June 27, 2011 @ 8:00 am In Workout of the Week (WOW) | 23 Comments
Complete, throughout the course of an hour-long walk:
20 Handstand Pushups
Climb Something, Twice
5 Short (30-ish meter) Sprints
Find Something Heavy to Carry for Seven Minutes
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:
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.
Article printed from Mark's Daily Apple: http://www.marksdailyapple.com
URL to article: http://www.marksdailyapple.com/wow-grok-walk/
URLs in this post:
 Start Here: http://www.marksdailyapple.com/welcome-to-marks-daily-apple/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_start_here
 Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_pb_101
 free weekly newsletter: http://www.marksdailyapple.com/subscribe-to-blog/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_newsletter
 books: http://primalblueprint.com/categories/Store/Books-and-Media/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_books
 support options: http://primalblueprint.com/categories/Store/Services/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_services
 supplements: http://primalblueprint.com/categories/Store/Supplements/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_supplements
 Grok Squat: http://www.marksdailyapple.com../../how-to-squat-properly/
 walking workout: http://www.marksdailyapple.com/walking-workout/
 Primal Blueprint Fitness: http://www.marksdailyapple.com/primal-blueprint-fitness/
 WOW Archive: http://www.marksdailyapple.com/primal-blueprint-fitness/workout-of-the-week-archive/
 The Primal Blueprint Starter Kit: http://primalblueprint.com/products/The-Primal-Blueprint-Starter-Kit.html
Copyright © 2009 Mark's Daily Apple. All rights reserved.