Progress Check: You did this one back in August  of last year. Today, you’re going to do it again to see how your current level of training compares to the last time. Try to beat your old score!
How-to: Execute 1 pullup. Drop down and perfom 2 pushups. Get up and do 3 full squats (bringing your hips to below your knees). That’s one cycle. Repeat, but this time do a chinup instead of a pullup.
Hat Tip: This workout is a favorite of mine. It’s a minor variation on a workout that is part of the SimpleFit protocol .
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 .