2 miles for time:
400+ Meter Sprint
This workout is designed to be done with a partner or group. See the “How-to” section below for instructions.
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.
- 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 .