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

WOW: Merry Go Round

pbf wow 2

2 miles for time:

400+ Meter Sprint
Walking Lunges
Broad Jump
Walk

This workout is designed to be done with a partner or group. See the “How-to” section below for instructions.

How-to:

Warmup: A couple rotations of the Grok Squat and a few 50 meter runs at moderate effort.

This workout is designed to be done with a partner and is best done on a track. From the starting line Partner 1 sprints around the track while Partner 2 performs walking lunges. When Partner 1 circles the track and reaches Partner 2 the switch is made. Now Partner 2 sprints and Partner 1 performs walking lunges until Partner 2 reaches Partner 1. At this point another switch is made. This time, though, instead of walking lunges Partner 2 will perform broad jumps around the track until Partner 1 catches up. Proceed in this manner, alternating sprints with walking lunges, broad jumps and a slow walk (the one reprieve in this WOW) until both players have completed 8 laps (2 miles).

Note your total time. Record it in today’s comment board, and use it to compare to future times.

Tip: This is a timed, high-intensity WOW, so I do encourage you to push yourself. That said, keep in mind that you will likely be performing walking lunges and broad jumps for 1 1/2 minutes or more at a time. And, admittedly, your sprints by the end of this workout will likely look more like a jog than an all-out sprint. Thus, it may pay to pace yourself.

Variations:

  • This workout is best done in groups. Match participants by fitness level so that pairs are evenly matched with other pairs, and then compete for time.
  • This workout can also be done solo. Instead of waiting for a partner to catch up with you to signal your transition, transition every 1 1/2 minutes.
  • To decrease the intensity add another round of walking to the cycle so that you do walking lunges, walking, broad jump, and then walking again in between sprints.
  • Get creative and add other bodyweight movements to the cycle. In addition to walking lunges and broad jumps you could leap, Grok crawl, perform walking pushups, etc.

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.

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. This looks crazy intense!

    Primal Toad wrote on October 4th, 2010
  2. Looks great but what’s a “broad jump” specifically?

    AdamOfBondi wrote on October 4th, 2010
  3. I am seeing a trend in the number of responses for free food versus the number of responses for workouts.

    debbie_downer wrote on October 4th, 2010
  4. A braod jump is a two-footed standing long jump. Go for height and length, ise your arms for maximum momentum. Bend your knees to soften your landing. Hope that helps!

    Great WOW BTW – lots of fun!

    Patrick Dale wrote on October 4th, 2010
  5. Looks nuts. May have to try it out in place of my HIIT day.

    Luigi wrote on October 5th, 2010
  6. I lead a workout for my Triathlon club on Tuesday nights, and I used a variation of this tonight. We had 8 pairs doing it. We only did 6 laps, as the fitness levels vary, and for the non-running portion I gave the option of lunges, squat jumps, jumping jacks, sit-ups, and two sets of walking; but it was up to each team to strategically plan which order they did them in. I think the full eight could have been manageable, but it was a good and fun workout nonetheless (as are most of my Tuesday workouts, since they are usually based on WOWs).

    Matthew wrote on October 5th, 2010

Leave a Reply

If you'd like to add an avatar to all of your comments click here!

© 2014 Mark's Daily Apple