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

WOW: Retool and Revisit

pbf wow 2

Complete 6 cycles of:

10 Burpees
5 Pullups
10 Weighted Squat Throws
12 Clapping Pushups
10 Weight Tosses
50 Meter Sprint

How-to:

Warmup: Minimum 18-hour fast, three light sprints at 70%, three exercises from the hip mobility series.

The holidays are, for the most part, over. The family is finally beginning to trickle out the door, recycling bins are full of wrapping paper and boxes (broken down and flattened if you’re that type, still in box form if you’re like me), and a general sense of malaise mixed with regret hangs in the air. And if you gave in to the proffered sweets, cakes, cookies, pies, French toast breakfasts, eggnog, and bready entrees, you may very well be bloated, gassy, and just generally uncomfortable in your own skin. Basically – you’re a physical mess, and to top it off, guilt over your dietary transgressions has probably entered the picture. Well, no more fretting. First, it’s the holidays: guilt is silly, so stop it. 80/20 rule, don’t let the perfect be the enemy of the good, etc. Second, after a few days of 20, what better time to get in a good sweaty workout?

Now, I don’t know about you, but if I’m ever feeling under the weather from something that was clearly my fault – maybe I had few too many glasses of wine the night before, or I went ahead and had an extra bite or two of some devilish dessert that was too good to pass on, or I was on the road and had no options but less than ideal food – an intense, metabolically-demanding workout really gets me feeling normal again. This isn’t a strength based grind-it-out workout or a light enjoyable day of activity with the fam; this is the type of workout that depletes your glycogen stores and halfway in makes you regret ever visiting MDA this morning. Ignorance is bliss, and today’s workout is hellish, but I suggest you take the tougher route and “build a Heaven in Hell’s despair.”

Just to refresh your memory, I’ll go over the exercises real quick:

You’ve done these movements before. They’re cobbled together from previous WOWs, so this is a revisiting of past exercises. Burpees, you know (and fear), so I don’t need to explain them and pullups, sprints, and pushups are self-explanatory. You did the weighted squat throws way back in the early WOW days: just break the movement down into a squat and an overhead press into a throw, and you’re golden. Weighted tosses are a bit different; if you have a good grasp of the kettlebell-esque hip snap, that’s what you’ll be doing here. Read the original WOW where the tosses popped up for a thorough description. Whatever you’re doing, go hard as you can without sacrificing efficiency and precision. You’re not using heavy weights, so form breakdown leading to injury probably won’t be an issue, but maintaining quality of movement under metabolic duress is a valuable attribute.

A few things to remember:

  • You’re aiming for sweating, heavy panting, and glycogen-depleted muscles. Go hard and minimize rest.
  • The pre-workout fast is essential. When you start fresh with a hungry belly, you’ll feel a bit more raw, a bit more savage. These are good things.
  • Think about finding a partner for this one, if only to have him or her scream obscenities/inspiration in your ear. It really helps to have someone else share in the misery on a workout like this.

Variations:

Tailor the movements to your ability. If you have to do chair pullups and bicycle sprints, that’s totally fine. If you have to take breaks in the middle of your fourth set of clapping pushups, go ahead and take that break. Just finish the twelve with as little rest as you can stand.

If you can’t complete a pullup or a clapping pushup, for example, use the PBF Essential Movements Progression and Self-Assessment to determine which movements you can complete. Even if you’re doing knee pushups and chair pullups, that’s totally fine! Do what you can. Also, fasting is optional. If you are new to the Primal lifestyle and haven’t experimented with fasting yet you may want to complete this WOW fully charged.

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. Wow, that is a serious workout for this first one after the holidays. Maybe some purging after the binging?

    Nathan wrote on December 27th, 2010
  2. that is very similar to my monday or wednesday workouts ; fast for 20 hrs, warmup 5-10 minutes playing basketball or kicking/chasing soccerball, 5 min warmup run including crawlings, jumping over things then 8 sprints 20-30 secs all out 45 sec slow, right after that run up the bleachers and come down on fours ( 2 times), find a pullup bar and try to climb over once you get over try move horizontally or a tree brach will do it, sprint to a bench and do 5 jumps on it, put a target aways from benc try to jump and balance 2-3 times, run on curbs trying to balance, 5-10 weighted squat throws, 5-10 weighted swinging throws, roll on the floor and start crawling for 50m, sprint 50 m and run on curb for 50m; repeat this 3 times. Once this is over playbasketball or kick soccer ball for fun for 20-25 minutes and walk home 5-10 minutes. try to do all barefoot..At the end go home cook some meat and vegetables and crack a fresh coconut; drink the water and eat the meat mixing w/ raw cocoa. energy spent :probably at least 2400 cal, fun ; toonnnnsss…food intake : 1400-1500 cal. Net result ; so happy…so healthy..so primal

    salim wrote on December 27th, 2010
  3. I tried the WoW 500 on Boxing Day – not that I needed a cure-all, we skip Christmas these days (best decision ever) and Mr G was working nights anyway. The 500 is similarly hard and boy I can still feel it but a great way to feel back on track (my falling off the wagon was emotional, not nutrional!).

    What will 2011 bring I wonder – perhaps best not to know!

    Kelda wrote on December 28th, 2010
  4. Thanks Mark,
    a really tough one!
    Replaced the tosses and throws with squat and broad jumps.
    Done barefoot in the moist grass added a touch of .. whatever you think doing this WOW barefoot could add a touch of (makes sense?)

    paoLondon wrote on December 29th, 2010
  5. My WOW this week was shoveling snow for over 2 hours! Happy that I found a way to incorporate snow into my primal lifestyle!

    Anya wrote on December 29th, 2010
  6. Ignorance is bliss. For a while.

    Animanarchy wrote on August 14th, 2011

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