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18 Apr

WOW: PBF Challenge (PrimalCon Edition)

Complete for time, Basic or Advanced (respectively):

10 or 30 Pushups
20 or 50 Meter Bunnyhops
20 or 50 Meter Walking Lunges
15 or 40 Spidermans (Spidermen?)
10 or 25 Meter Sprint
10 or 25 Meter Grok Crawl
10 or 25 Meter Sprint
10 or 25 Meter Grok Crawl
10 or 30 Pushups
20 or 50 Squats
10 or 20 Overhead Presses
20 or 50 Meter Sprint


Warmup: 30 second Grok Squat, lateral, forward, and backward leg swings (10 each leg).

If you weren’t able to make it to this year’s PrimalCon, don’t worry: I’ve come up with a quick and dirty way for you to enjoy the experience remotely, without ever setting foot on a plane, train, or in a car.

Okay, let me establish some caveats. It’s not exactly the same. You may not get expert, personal tutelage from some of the world’s foremost experts on posture, barefoot running, sprinting, kettlebelling, cooking, and movement, and you won’t actually bite into tender, medium-rare wagyu beef or perfectly-seasoned lamb, nor will any juices drip down your chin, but you can subject your body to the same physical stressors that your compatriots at PrimalCon 2011 endured. You can complete the PrimalCon PBF Challenge. And that’s the next best thing.

The challenge is pretty self-explanatory. You know pushups, lunges, sprints, crawls, squats, and presses by now, right? I won’t go too deeply into those, but what about bunnyhops and Spidermen? To bunnyhop is to simply jump with two feet together (takeoff and landing). In a Spiderman, you assume the plank pushup position. Then, touch your right knee to your right elbow, bring it back to the starting position, and touch your left knee to your left elbow. That full right knee/elbow, left knee/elbow cycle is one Spiderman.

Decide whether you’re in the Basic or Advanced stage and just get to it. Go hard. Go fast. Time yourself. It shouldn’t take more than ten minutes. Take as little rest in between exercises as possible. On Saturday, some of the best competitors were grazing the 3:00 minute mark, and that’s after a day and a half of sun, kettlebells, team challenges, and Ultimate Frisbee, so try to show them up!

A few things to remember:

  • Almost every presenter at PrimalCon kept coming back to the importance of maintaining a strong, stable core. It’s your base, your foundation, and if you try to do pushups, squats, presses, sprints, or heck, even just regular old housework with a flimsy, inactivated core, you’ll limit your potential and set yourself up for injury. Maintain that strong foundation!
  • When bunnyhopping, land on the balls of your feet. Those heels are no good as shock absorbers.
  • Grok crawl sprints are most effective when you keep those hips low. Don’t form an upside down V with the ground and try to be conscious of using your arms (pulling yourself as well as pushing), along with your legs. Don’t make it all legs, which is often the instinct. Keep it balanced.
  • Get those shoes off (or those Vibrams on!)!


No variations this time, unless you count moving up to Advanced or down to Basic. Get out and do it as prescribed!

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 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. 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. Hi:
    Looking forward to do this on the beach on the weekend
    Pardon my ignorance, how do we do a Spiderman – thanks!

    WildGrok wrote on April 18th, 2011
    • ^^ “In a Spiderman, you assume the plank pushup position. Then, touch your right knee to your right elbow, bring it back to the starting position, and touch your left knee to your left elbow. That full right knee/elbow, left knee/elbow cycle is one Spiderman.”

      peggy wrote on April 18th, 2011
      • thanks Peggy, now I am all set!

        WildGrok wrote on April 18th, 2011
  2. After 1 year of eating primal and healing everything that was wrong with me I’ve decided it’s time for a gym and start lifting weights.

    So I joined a gym last week and so far all I’ve seen is mostly young people that are short and kinda ‘thick’ on the skin…especially the women all carried love handles.

    Funny how I was the leanest person there and haven’t even been working out =P

    Gotta love primal.

    Donnersberg wrote on April 18th, 2011
    • Isn’t it awesome? Just moved and haven’t worked out regularly (other than walking) for about two months… and have lost over ten pounds :). Getting back to regular exercise now and super excited to see where it leads…

      Sort of Newbie wrote on April 18th, 2011
    • Wow, how smug! I find it extremely bizarre that someone would publicly judge people (specifically women) who are at least attempting to get in shape.

      Amy wrote on April 19th, 2011
      • You must have some love handles yourself…you missed the point.

        Sprout wrote on April 19th, 2011
        • The point that people with love handles are lesser than people without. No, I fully understand the point.

          Amy wrote on April 19th, 2011
        • Lesser? No. Less fit? Probably.

          Mark wrote on April 21st, 2011
  3. Perfect – today is my spring workout day!

    Ryan wrote on April 18th, 2011
  4. Mark,

    Thanks for sharing the “quick and dirty way” to keep those who couldn’t make it to PrimalCon. Though it won’t replace the first-hand experience of actually being there, it’s a nice second place.

    Spidermans/Spidermen…what about SpiderGroks?


    Mitchell @ Qwikbody wrote on April 18th, 2011
  5. Great workout as always Mark; looking forward to this one.

    Jeremy Priestner wrote on April 18th, 2011
  6. This was deceptively challenging at PrimalCon. It will definitely find your weaknesses. For me it was the Grok Crawl.

    Dave Fish wrote on April 18th, 2011
  7. This was a fantastic workout! I went for the beginner level since I was already soar and wanted to be alive for Ultimate Frisbee. My time was 3:31.

    Now go for it! I will either try to beat that time in a month or go for the advanced level.

    Primal Toad wrote on April 18th, 2011
  8. That was a tough workout. I did the advanced and subbed lunging for the bunny hops, and a slow trot for the sprinting due to an injury… and to play Ultimate Frisbee after was hardcore.

    Lars1000 wrote on April 18th, 2011
  9. What’s your take on QM (quadrapedal movement) from parkour, in place of the Grok Crawl? Here’s an example:

    Tony wrote on April 19th, 2011
  10. This was my first WOW workout. SO.MUCH.FUN! I’m gonna do this one again and again!

    Cireena wrote on April 19th, 2011
  11. Fun and deceptively excruciating! Only able to do it in 7 minutes at the advanced level–hoping to knock it out in 6 next time!

    fritzy wrote on April 19th, 2011
  12. Ok, so I’ve just run Boston (my 3rd) and ~now~ I’m ready to try Primal. I spent regained hours during the taper to read the book, browsed the cookbook (haven’t yet worn the T-shirt:), have been largely CW in my exercising, while maybe-nearly 80/20 Paleo+Friel in my eating for a while now. I’m excited to begin these WOWs but expect to struggle a little over breaking the CW mentality. Here we go!

    Mark wrote on April 20th, 2011
  13. Mark,

    Ill tell you why I like this workout….

    You burn the muscles with some body weight exercise ( push ups, spider man) and quickly after you have to engage in anaerobic sprints and grok crawl that tears you down!


    frank wrote on April 21st, 2011
  14. How much weight is used for the overhead presses?

    Eric wrote on December 19th, 2011
  15. Whoawhoawhoa.
    This was intense. And fun. Love it! 😀

    Cassidy wrote on March 13th, 2013

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