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WOW Progress Check: Easy As 1, 2, 3

Posted By Mark Sisson On March 7, 2011 @ 8:04 am In Workout of the Week (WOW) | 29 Comments

Max cycles in 20 minutes of:

Pullup/Chinup [7]
Pushups [8]
Full Squats [9]


Warmup: A couple rotations of the Grok Squat [10] and Grok Hang [11].

Progress Check: You did this one back in August [12] 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.

Variations: If you can’t do a proper pullup/chinup [7]pushup [8] or full squat [9] substitute movements from Levels 1-3 of Primal Blueprint Fitness [13] Lift Heavy Things (chapter 3).

Hat Tip: This workout is a favorite of mine. It’s a minor variation on a workout that is part of the SimpleFit protocol [14].

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 [15].

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URLs in this post:

[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

[4] books: http://primalblueprint.com/categories/Store/Books-and-Media/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_books

[5] support options: http://primalblueprint.com/categories/Store/Services/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_services

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

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

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

[9] Full Squats: http://www.marksdailyapple.com/how-to-proper-squat-technique/

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

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

[12] this one back in August: http://www.marksdailyapple.com/wow-easy-as-1-2-3/

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

[14] SimpleFit protocol: http://www.simplefit.org/workout.html

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

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