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WOW: Sprint Complex

Complete 4 (or more) in succession:

2 10-second Standard Sprints
2 10-second Uphill Sprints
2 20-second Grok Crawl Sprints
2 12-second Backward Run Sprints
2 150-meter Rowing Sprints
2 50-meter Swim Sprints, any stroke
2 quarter-mile Uphill Cycle Sprints


Warmup: 30 second Grok Squat [7], three light sprints at 70%.

Sprinting is an essential part of Primal Blueprint Fitness [8], and it comes in many forms. The standard method is, of course, the classic sprint [9]: running as fast as you absolutely can for short bursts of time. That’s fantastic, maybe even the most effective, efficient way to reap the benefits of sprint training [10], but it’s not the only way. And we like to play [11] around here. We like to enjoy ourselves when we train.

I’d argue that as long as you’re moving yourself through temporal space with maximum intensity, it’s a sprint, whether you’re crawling, swimming, cycling, rowing, or simply running. So today’s WOW is a sampler of sorts; it’s a gentle nudge in the direction of variety [12]. After today, you can stick to running if none of the other sprints appeal to you, but I only ask that you give it your all and branch out a bit for this WOW. You may find something you like. Maybe you’re still not comfortable running. Maybe you’re nursing an injury [13] that prevents true sprinting. If so, this could be the perfect WOW for you.

I’ve covered sprinting [14] before and you’re probably aware of the basic method. So, to begin, do a couple standard sprints. Go all out, and be sure to rest in between each. This isn’t HIIT; this is trying to go as fast as you can each time. From there, branch out. Pick three or four (or more) of the other sprint methods and give them a shot. Obviously, you’ll need a body of water for the swimming one, a rowing machine (or actual water vessel) for the rowing one, and a bike for the cycling one, but I’m sure you have access to at least one of those.

A few things to remember:


These are estimated times and distances. Use them as guidelines, but if you find you can’t maintain top speed for, say, a quarter mile on the bike or 50 meters in the pool, find a time or a distance that allows you to really sprint. The sprint, the max effort, is the important part here.

What are WOWs?

  • Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness [8] 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 [8]. And access all Workouts of the Week in the WOW Archive [16].