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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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August 23, 2010

WOW: Grok’s Rock

By Mark Sisson
62 Comments

The response to last week’s inaugural Workout of the Week (WOW) was fantastic. A big thanks to everyone that participated and commented. And a special thanks to Mark’s Daily Apple reader and PBFer Brett Yahnke for submitting the first ever WOW video. If you haven’t seen it yet take a look.

Last week we discussed throwing as an important human movement pattern. This week it’s part of the WOW. Give it a shot and report back with your times. Grok on!

8 cycles for time of:

50 Meter Sprint
25 Meter Grok Crawls
25 Meter Lunges
Weighted Squat Throw

Warmup: A static Grok squat and a few 50 meter runs at moderate effort.

How-to: After a light warmup, jog into a sprint and go all out for 50 meters. Slow down, stop, turn around and Grok Crawl halfway back to the starting line. Stand up and perform lunges for the final 25 meters. Grab a weight and turn around. Perform a full squat with the weight held in both hands at your chest. When you come up throw the weight up and forward, away from your body, using both hands. Any type of weight (medicine ball, sandbag, old bowling ball, large rock, etc.) that you can hold and push from your chest will work. Choose a weight that is suitable for you and err on the lighter side this first time. Approach the weight, pick it up, and repeat the Weighted Squat Throw to the 50 meter mark. That completes one cycle. Repeat 8 cycles for time.

Variations: To make things easier ditch the weight during the Weighted Squat Throw. Replace with Squat Jumps: when coming up out of the squat position leap forward using both feet.

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 Sean from Catalyst Conditioning for submitting this WOW video. Grok on!

P.S. When performing the throw attempt to make it part of the upward squat motion. That is, press and release the weight at the top of your squat instead of standing up and then throwing the weight.

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58 Comments on "WOW: Grok’s Rock"

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Primal Toad
6 years 3 months ago

I am doing this tomorrow morning. I can’t wait!

Gary McGhee
Gary McGhee
6 years 3 months ago

This looks great; I love the creativity of these workouts. I’ll be doing this later today with a good friend. Grok on!

jenella
jenella
6 years 3 months ago

ok, so the dogs will love it with me doing the Grok crawl around at their level. So, what does an added 55lbs do for the work out when you’re carrying around mutts on your backside?! 🙂

Godzilla
Godzilla
6 years 3 months ago

Imagine how much fun those dogs will like the weighted squat throw when they’re the weight.

Gotta get me a lighter weight. A 35-pound kettlebell won’t work. Or maybe it will.

mainiac
mainiac
6 years 3 months ago

28:30
used a 10lb medicine ball.
full lunges for first 4 rounds, then did half depth lunges for the last 4 rounds.

Tony Ingram
6 years 3 months ago

Looks like a ‘crossfit’ workout of the day.

Only, its a workout of the WEEK.

Huge reason I love the Primal Lifestyle.

Donald
Donald
6 years 3 months ago

I currently have tendonitis in my left Achilles tendon. I have substituted sprints in these workout with either Kettlebell Snatches or swings i.e. 10 snatches (5 each side) for the 8 cycles. Just an idea to overcome injuries!

John F
John F
6 years 3 months ago

I did this workout on a nice shady path in the woods. I couldn’t find a decent size rock, so I used a small log … it worked pretty well. I got pretty winded after just two rounds, so I had to pace myself to complete all 8. Total time was just over 21 minutes.

John
John
6 years 3 months ago

Weird, I was doing the squat and rock throw the other day before this WOW was posted. My primal ESP is awakening 🙂 !

Yoannah
Yoannah
6 years 3 months ago

These are great ideas, but I can’t really use them. I workout only at home, using a few square feet of floor and dumbbells. Do you think you could make WOWs for people in my situation? what would be “Sprint” at home? I do a lot of planks, push ups, general bodyweight workouts, but I do have difficulties with coming up with good sprinting ideas to do in these conditions, without much jumping over my neighbors’ heads…

Patrick Proulx
Patrick Proulx
6 years 3 months ago

Can you not take a stroll to the park? These workouts are great because you can do them just about anywhere without any equipment.

Yoannah
Yoannah
6 years 3 months ago

I walk a lot, and that’s about it. I don’t like exercising on a street and I don’t really have any place around to run sprints. I don’t have a car to drive to a park or something of that kind…

Patrick Proulx
Patrick Proulx
6 years 3 months ago
There aren’t any schools or city parks in your area where you could exercise on the grass? What about just sprinting in place (not moving forward). It’s not ideal but if you’re forcing your legs up and down, that’s at least something. Today, I went to the park and did last week’s workout, but later, my gf wanted to do a workout but didn’t want to go outside and she did the pushup/squat jumps and skipped the sprints. It still exhausted her. This week’s workout isn’t great for that, but you can modify. You can do lunges without moving forward.… Read more »
StevieB
StevieB
6 years 3 months ago

You can adapt all of these movements for a restricted area.

50 Meter Sprint – sprint in place with high knees.

25 Meter Grok Crawls – crawl in place kind of like mountain climbers.

25 Meter Lunges – you can do scissor lunges.

Weighted Squat Throw – do the squats but just lift the weight over your head.

Also use the Tabata interval instead of distance.

20 seconds on the first activity, rest 10 seconds, then 20 seconds on the second activity……

Robert
Robert
6 years 3 months ago

WOW Week 2, what a WOW
27 1/2 minutes for the full eight. Loved the break half way through when someone asked “Why I was doing this, most normal people don’t do this?” I said I was “training to play”, he didn’t get my joke though. Might have turned him onto it, we will see next Monday for the next WOW!

Jen
Jen
6 years 3 months ago

“training to play” — great answer though!

Primal Toad
6 years 3 months ago

Congrats!! I came in at 34 minutes.

It was a tough workout but to be honest I was literally thinking about the fact that I was doing this was that I was training to play… lol.

debbie_downer
debbie_downer
6 years 3 months ago

I will try to spread this out over the course of the week so I dont get too tired.

Wish me luck!

Darcy
Darcy
6 years 3 months ago

I agree that any ideas to help those of us who are stuck at home indoors for our workouts would be great. I am okay to do the sprints at a park for now, but live in Canada, and in a few months will have no way to do anything like this outside (without risking frostbite of course).

Nancy
Nancy
6 years 3 months ago

I’m in Quebec and I’ll do this in the snow, no problem. Crawls and sprints in snow will be challenging but I don’t think frostbites will be a problem since it’s a short and intense workout.

Primal Toad
6 years 3 months ago

You have to remember that it is August and so for 99% of the people reading this blog snow does not exist.

When winter time comes I am sure he will have different WOWs that will be more for the cold, maybe..

futureman
futureman
6 years 3 months ago

8 circuits in 12:19

used a 20 lb medicine ball for squat throws. the lunges were unexpectedly difficult.

Primal Toad
6 years 3 months ago

12:19? Seriously?

I am waaaaaaaaaaaaaaaaaaay behind then…

My time was 34 minutes. I did the squat hop.

I am pretty fit – not super fit- but very fit. You must be a personal trainer or something.

Well when I think about it… using a weight and throwing it would have been a hell of a lot easier… DAMNIT.

mainah
mainah
6 years 3 months ago

he must have been moving for the bear crawl! those added alot of time for me.

Primal Toad
6 years 3 months ago

What added a lot of time for me was the hop squats. Those took up more than half the time for me – literally. I strongly believe that throwing a 10 lb. medicine ball, rock or whatever as far as I can and jogging to it would have cut my time by at least 10 minutes. Oh well… I got a great workout in!

Geoff
Geoff
6 years 3 months ago

Skinny doesn’t equal fit, kiddo.

kayumochi
kayumochi
6 years 3 months ago

“Skinny doesn’t equal fit, kiddo.”

Skinn doesn’t equal healthy either.

kayumochi
kayumochi
6 years 3 months ago

And fit doesn’t equal healthy.

Family Grokumentarian
6 years 3 months ago

Ooooof!! I took my kids to a local playground and sprinted through soggy grass and concrete. Made 5 rounds (only three with rock tossing). Just started moving like Grok with last week’s WOW, so I’m a total newb! Y’all are blowing me away with these times that you’re posting.

Primal_Joe
Primal_Joe
6 years 3 months ago

I my little four year old son has a great time with me on these. We have races to see who can run the fastest. Of course, he always beats his Dad. 😉

Jerry H
Jerry H
6 years 3 months ago

I’ve been doing a tabata squat set once a week for several weeks. My score for today was 22. Would this be considered part of a sprint workout or LHT workout? I normally do them on a LHT day as a replacement for regular squats.

Raidho
6 years 3 months ago

I loved this WOW, and therefore I’m a satanist because Mark Sisson must be the devil!
8 rounds in 29.34. I subbed the throws with 10 squat-jumps/round, after 25 meters realising that tossing 20 kg’s worth of weightplates wasn’t that kind to the soccer field I was using. Nasty little ninja-tripholes for the local soccer-team to come…

ThePrimalBrett
ThePrimalBrett
6 years 3 months ago

This looks brutal. Can’t wait to try it!

Lars1000
6 years 3 months ago

Dang can’t wait for my twisted ankle to be 100%. No sprints for me yet. Living vicariously through you all. Will do two a week until I catch up.

PartyLikeAGrokstar
PartyLikeAGrokstar
6 years 3 months ago

10:50 through 6, then the basketball court tore a nice piece of skin off of my palm. Grok wouldn’t have been able to call it quits, but that’s a luxury we have. I’ll try it again on the grass when it’s not raining. I will say that WOW is a smoker though.

RAndy
RAndy
6 years 3 months ago

What is the difference between a “Grok-squat” and a bodyweight squat AKA air squat? Im just curious.

PartyLikeAGrokstar
PartyLikeAGrokstar
6 years 3 months ago

There isn’t a difference. It’s just like there’s no difference between a Grok Crawl and a Bear Crawl.

Nick
Nick
6 years 3 months ago

Nice workout. Tried it out with 25 lbs D-ball. 21:37. My butt is killing me now from the lunges.

DAVE PARSONS
DAVE PARSONS
6 years 3 months ago

If you wanna be like GROK…Use “GROK Approved” heavy items.
Fire up some neuro-muscular connections without covers or handles, that are awkward and out of shape.

I actually love my beer keg to lift and toss around…your sure to see a difference.LOLOL

Jack
Jack
6 years 3 months ago
new to the Primal scene so wasn’t sure what I’d find to throw (was resigned to the idea of squat-jumps during this WOW.) as i walked up to my sprint area in my local park, wouldn’t you know it, there in the high grass lay a good size rock to grok (i’d say 30 lbs.) got a nice cut on my hand from the grok sqaut (the rock was odd-shaped and sharp) but the blood just added to the grokiness as i crawled through the grass. had an audience of older types on the porches by the end. maybe i… Read more »
Jack
Jack
6 years 3 months ago

btw – not a cut from the grok squat…from the squat throw.

Debra
Debra
6 years 3 months ago

Grok on, Jack! That’s excellent:)

MamaSofi
MamaSofi
6 years 3 months ago

8 rounds in 13:20 using two 10lb dumbbells in each hand for the throwing. I broke one dumbbell in half when I threw them in the air and they clanked against each other. Oops. Guess I better find something better to throw next time.

Paul C
Paul C
6 years 3 months ago

21:26 with 20lb basketball full of sand.

10 year old son 19:59 with 6lb medicine ball.

Grok crawl was the worst part, and the run felt like rest :O

Paul C
Paul C
6 years 3 months ago

Just some stats for those that want to compare: 40 yrs old, 6′, 175lb, fairly well conditioned and strong, this type of workout I consider my weak spot. A year ago I would not have been able to finish 8 circuits.

Maureen
Maureen
6 years 3 months ago

22:12 for 8 rounds. I used a 6lb medicine ball, and my lunges were quite shallow due to the burning quads 🙂 There was a lot of panting going on, but keep ’em coming, I love the challenge!

AdamOfBondi
AdamOfBondi
6 years 3 months ago

Congrats to all for participating!!!

I managed 13’15” with a 20lb medicine ball.

I couldn’t control myself from grunting in a very Grok fashion through all the crawls and the lunges were burning agony from set 2.

Roll on next week!!

AdamOfBondi
AdamOfBondi
6 years 3 months ago

Quick public confession – having watched the member video I realised I didn’t do the throwing part correctly – I just thought it was one throw, not 50m of throwing!

My time above is therefore completely void and I’ll do it properly shortly. Be interesting to see the time difference… 🙂

AdamOfBondi
AdamOfBondi
6 years 2 months ago

Quick update for this WOW – redid it doing 50m worth of 20lb squat throws and ended up with a time of 20’03”.

fitgrl
fitgrl
6 years 3 months ago

17:05 with a 10 pound dumbell for squat throw. Not as hard as last weeks WOW, but I loved it! Brought a friend with me and she said she had “fun”. I am a personal trainer and I never hear my clients say that working out is fun!

Trevor
6 years 3 months ago

20:20. I found the lunges to be shockingly difficult. I used a 15lb kettlebell for my throwing object.

Sean
6 years 3 months ago

http://www.youtube.com/watch?v=izsIO_sTAjI

Suckered a former student, my wife and a co-worker into this. Kept the details vague till showtime. 🙂

Footage is a bit dark (new camera, learning. Next WoW will be better.)

25:29 using 55# sandbag

michaels48
michaels48
6 years 3 months ago

This is a great addition to this website! I hope to see this become an ongoing section! It gives some helpful insight into the primal fitness routines and lifestyle! Keep it up!

Mike Wootini
6 years 3 months ago

Crawling tore up my core which was great. My boxing coach likes that. I used a 35 lb kettle ball and only had to toss it 3 times roughly per pass, I need something heavier I think. Can you believe you can’t buy a damn sand bag around here?

Sean
6 years 3 months ago

@Mike: Grab a cheap gym bag and fill it with pea gravel. Cheap option!

William
William
6 years 2 months ago

Done @ 12.35 with a big rock 15-20 pounds.
My legs hurt…alot.
I even got a crowd, 2 old ladies where watching me with interest.
M/23
143/5.11

Was great fun though 🙂

Sean
6 years 2 months ago

Better focus on form taken to heart!

http://www.youtube.com/watch?v=CssV5N5Wa-A

Craig
2 years 5 months ago

Used a 5kg weight plate as the rock, possibly should have used something a bit heavier, but to be honest I was greatful for the lighter weight as the Grok crawls/ walking lunges were killer! Took me 30mins to do all 8 cycles, so don’t think this is a quick one! We recorded the whole workout here:
https://www.youtube.com/watch?v=eKfLWcgy3V4&list=UUrUPwWgT4y3A0OhH0JFoglw

Grok crawls are fun!

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