Marks Daily Apple
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25 Oct

WOW: The Auroch Stalk

5 Minute Crawl

Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.


Warmup: None required

Time to complete: 5 minutes

No, this is not a recipe post, and I didn’t misspell “stock.”

Time wasn’t always of the essence in the Paleolithic. Sometimes, one had to exercise caution and proceed unseen and unheard. Take the hunt, for example. Crashing through the brush with a high-speed Grok crawl sprint is a terrible way to sneak up on prey. Stalking an animal with hypersensitive ears and nose precludes raw (human quality) speed and surprise from being effective. If Grok wanted to get in range to make the kill, he had to crawl slowly.

This week, you’re going to be performing a painfully slow and drawn-out five-minute crawl. Crawl-sprinting is tough enough, but at least it’s over quickly; going as slowly and quietly as you can takes serious strength and stamina, and it never seems to end! Good luck.

Get into the pushup position and be sure to form a plank with your body. Keeping your hips low (letting them drift up makes the crawl easier), crawl. Pull yourself along the ground with zombie-like conviction and deliberation. If you must, rest (bonus points for resting in the plank position), but know that the rest period doesn’t count towards your five minutes. A good way to ensure you’re going slowly enough is to make sure momentum plays no role in your movements. Each foot forward should be its own individual movement, if that makes sense. It helps to pause in between.

Remember to keep it fun and be creative with your crawling motion. You may be surprised by how many different ways you can move along the ground on your hands and feet.


Perform the crawl in a natural setting full of obstacles. If there’s a tree in your path, climb up it and then back down. Crawl slowly over boulders or through creeks. Crawl uphill, up stairs, and down stairs. You can also do the actual crawling with some different mechanics: crawl with an upper-body focus, where you’re pulling yourself across the ground without help from your legs; crawl with a lower-body focus, where you’re pushing with your legs and using your arms simply to support your body.

To decrease the difficulty:

  • Go a little faster. Using momentum will make it easier.
  • Crawl on your knees, instead of your feet. Just keep that plank position.
  • Raise your hips a bit and stick your butt in the air.

To increase the difficulty:

  • Throw on a weight vest.
  • Go even slower.
  • Crawl on your elbows in the full plank position.
  • Break your crawling with sets of 5 or 10 pushups.
  • In one workout do multiple sets of the Auroch Stalk. For example, do 5 minutes as prescribed above, take a 60 second break, then do a 4 minute Aurach Stalk, break, 3 minutes, etc., until you’ve done a total of 15 minutes of crawling. 5, 3, and 1 minute intervals for a total of 9 minutes of crawling is another option.

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. Weight vest FTW

    Ahmed Serag wrote on October 25th, 2010
  2. This will be awesome, plan to use same terrain as bringing home the kill! quarry here I come!

    Robert wrote on October 25th, 2010
  3. Interesting wow… love how its only 5 minutes. I may have to give this a try!

    Primal Toad wrote on October 25th, 2010
  4. Great post! I’ll have to try and integrate some of this into workouts with my clients. Really interesting concept.

    Callie Durbrow wrote on October 25th, 2010
  5. Not sure I want to do this one. Every time I try to crawl the my 4 year old takes the opportunity to jump on my back. …. Hey that can be an added level of complexity, avoid the child/ try and take him jumping on me! :) …. BTW, we had such a good time with last weeks Carcass Carry I might just do that one.

    Primal_Joe wrote on October 25th, 2010
  6. Even with the link you posted, there’s no video. I’d really like to see a demo of the grok crawl. Has anybody here posted a video showing the grok crawl with flawless form? I just can’t picture how you can bring your legs straight forward while keeping the butt low at the same time.

    dragonmamma wrote on October 25th, 2010
  7. This is so, so hard. I did the five minutes straight through the woods, trying to be as quiet as possible.

    Luke wrote on October 25th, 2010
  8. I frequently crawl with my toddler. She is the perfect personal trainer. Full of energy and enthusiasm. Plus, she likes to see her dad play “follow the leader”.

    Not sure if it’s how Grok crawled, but, it wears me out!

    Bryan wrote on October 25th, 2010
    • Isn’t great to have little kids around!

      Primal_Joe wrote on October 27th, 2010
  9. did it last night! its not EASY! :)

    frank wrote on October 26th, 2010
  10. Sweet, I liked the 50% of body weight carry last week too.

    AlyieCat wrote on October 27th, 2010
  11. Definitely trying this, although maybe somewhere without too many people and dogs…

    Archie wrote on October 27th, 2010
  12. Man, so many WoWs to try out after I get through this kettlebell challenge. Ah well, nice to have new workouts lined up!

    The Primal Palette wrote on October 27th, 2010
  13. I can’t believe how sore I am after this workout. I did my best but I am a long way off from being able to keep that up a full 5 minutes. Never had such a great full body workout so quickly.

    Crowemagnon wrote on October 27th, 2010
  14. I do something very similar with my clients/bootcamps. It’s a but kicker…. Great work on the blog and articlles!!!

    Sgt. Madness wrote on October 28th, 2010
  15. Oh man, I needed this move so badly a few weeks ago when I did the Mid-Atlantic Warrior Dash — I so did not want to be on my knees in the final mud pit (ouchy gravel at the bottom) but I kept snagging my butt on the barbed wire strung overhead.

    Jenn wrote on October 31st, 2010

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