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WOW: Max Efforts

Posted By Mark Sisson On May 16, 2011 @ 8:14 am In Workout of the Week (WOW) | 32 Comments

Complete:

Max Pullups, 5 minutes
Max Pushups, 5 minutes
Max Squats, 5 minutes

How-to:

Warmup: 60 second Grok Squat [7], 60 second Grok Hang [8].

This is a real simple workout, folks. Simple, to the point, basic, but incredibly tough just the same. I find the simple workouts usually work out to be the toughest. Funny how that happens. As such, I don’t need to expound on this workout beyond just a few words.

Pace yourself. You could go all out and just bang out as many reps right off the bat as you can, or you could plan your attack. If you know you can do 20 consecutive pullups, try doing your pullups in sets of eight.

I’m not sure I need to say much more. Get out there, time yourself, and give it your all. And post your totals in the comment board.

A few things to remember:

  • Each rep should be completed with excellent form. If you find your hips dipping toward the ground on the pushups, if your chin begins grazing the pullup bar, and if squats start morphing into quarter squats, stop. Recover and resume the lifts when you can do them right. Just because we’re using lighter weights, doing the exercises without regard for form will establish poor neuromuscular patterns, and when you do decide to throw on some extra weight, your performance will suffer and your risk of injury will increase.
  • Rest about two minutes after each five minute block.
  • If you can only manage a couple consecutive real pullups, drop down a level and do them with your foot supported. Choose the right progression level for your ability.

Variations:

Beginners: If you can’t do a proper pullup/chinup [9]pushup [10] or full squat [11] substitute movements from Levels 1-3 of Primal Blueprint Fitness [12] Lift Heavy Things (chapter 3).

Serious lifters: Do your pushups with a weight vest, weights stacked on your back, or with resistance bands to increase the difficulty; do your pullups with a weight vest on, weights hung from a belt, or weights trapped between your ankles; do your squats with a barbell and weights totaling your own bodyweight (so, 185 lbers should squat with 2 45s and 2 25s on the 45 lb bar).

What Are WOWs?

  • Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness [13] 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 [13]. And access all Workouts of the Week in the WOW Archive [14].

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[1] Start Here: http://www.marksdailyapple.com/welcome-to-marks-daily-apple/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_start_here

[2] Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_pb_101

[3] free weekly newsletter: http://www.marksdailyapple.com/subscribe-to-blog/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_newsletter

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[6] supplements: http://primalblueprint.com/categories/Store/Supplements/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_supplements

[7] Grok Squat: http://www.marksdailyapple.com../../how-to-squat-properly/

[8] Grok Hang: http://www.marksdailyapple.com/the-grok-hang/

[9] pullup/chinup: http://www.marksdailyapple.com../../how-to-proper-pullup-chinup-technique/

[10] pushup: http://www.marksdailyapple.com../../how-to-proper-pushup-technique/

[11] full squat: http://www.marksdailyapple.com../../how-to-proper-squat-technique/

[12] Primal Blueprint Fitness: http://www.marksdailyapple.com../../primal-blueprint-fitness/

[13] Primal Blueprint Fitness: http://www.marksdailyapple.com/primal-blueprint-fitness/

[14] WOW Archive: http://www.marksdailyapple.com/primal-blueprint-fitness/workout-of-the-week-archive/

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