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

WOW: The Fight and Flight

Total max reps in 3 cycles of:

30 seconds Decline Pushups
30 seconds Box Jumps*
30 seconds Pullups
30 seconds Shoulder Press Pushups

Finish workout with a 15 minute Run

This workout is designed to be done with a partner. See the “How-to” section below for instructions.


Warmup: A couple rotations of the Grok Squat and Grok Hang.

With a partner, alternate 30 seconds of moving with 30 seconds of rest. For example, while you are completing max reps in 30 seconds of Decline Pushups your partner is counting your reps aloud and cheering you on. As soon as your time is up it’s your partners turn to complete max reps in 30 seconds of Decline Pushups and your turn to rest and encourage your partner. Tally your total reps and report your score in today’s comment board.

After completing 3 cycles of each of the 4 movements finish the workout with a 15 minute run.

*How to Perform a Box Jump: Stand in front of a box, step or other stable, elevated platform. With both feet jump up onto the platform. Step down with one leg then the other and repeat. The height of the box you use depends on your fitness level and what you feel comfortable with. Beginners should start with a box height around 12 inches. If you are reasonably fit a box height of anywhere from 18 to 27 inches, with 20 inches (about knee height) being common, is suitable.


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.

Reader-Submitted WOW Video

A big thanks to Mark’s Daily Apple reader and PBFer Sean from Catalyst Conditioning for submitting this WOW video. Grok on!

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. What great timing, I was looking for something fresh to do in order to work up an appetite.

    Luke wrote on September 20th, 2010
  2. Great idea!

    frank wrote on September 20th, 2010
  3. weight vest? where would you happen to find those?

    Zac wrote on September 20th, 2010
    • Most sporting goods stores, and even big-box housewares places with a sporting goods section will have them.

      They’re not cheap, but they are marginally better than duct-taping weight plates to your chest and back (especially if you’re, um, hirsute). 😉

      Rafe Brox wrote on September 21st, 2010
  4. hmmm a bit ambitious for me. i’ll pass.

    debbie_downer wrote on September 20th, 2010
    • Adapt it to fit your needs, debbie. For example, if you were to substitute Level 1 movements from the eBook you would be doing Wall Pushes, the Chair Assisted (2 Leg) Pullup and the Incline Jack Knife Press. Do step ups instead of box jumps and go on a fast walk in place of a run.

      Mark Sisson wrote on September 21st, 2010
      • I will try the substitutes thanks Mark!

        debbie_downer wrote on September 21st, 2010
  5. Ya!! I cant do a pull up (yet) but I can just substitute! Come on people, use your imagination and have fuuuuuuuun! :-)

    ILovePrimal wrote on September 20th, 2010
  6. Thanks! I’ll try it tomorrow!

    Michael Gibson wrote on September 21st, 2010
  7. Looks like a great workout!

    Kent Hawley wrote on September 21st, 2010
  8. That sounds like a really solid workout to try out at the gym. I may even try it out with some of my personal training clients. I also like the idea of using a weight vest rather than adjusting the time of the workout. I will try this out tomorrow with some clients at the gym and let you know how it goes. Great post!

    Jamie wrote on September 21st, 2010
  9. Looks like a great workout and I would love to try it out at the gym next week. My only question is how intense should the 15 minute run be after I complete the rest of the workout?

    David wrote on September 21st, 2010
  10. I guess I can’t really relay a time or rep count other than say I did it, in the park with the playground. (You know like Clue!) I’m a geek.
    Great work out though, did it solo (see geek part above) and rested a short 15 to 30 sec between each section and 60 sec between sets.

    Robert wrote on September 21st, 2010
  11. Flippin heck!!! Just completed this one earlier with a pal of mine.

    We used a “powerband” to support us on the pull ups whihc is my key weakness being 230lbs – it’s like a giant elastic band that you hang over the bar, put your foot into like a stirrup and then get some support on the way up – various thickness bands = a variation of support…

    My reps:

    Round 1: 30 / 21 / 17 / 21
    Round 2: 17 / 23 / 13 / 15
    Round 3: 16 / 22 / 12 / 14

    Clearly, by round three I was to exhaustion point and hurting and very week. Just the way I like to be by the end of any exercise! :-)


    AdamOfBondi wrote on September 23rd, 2010
  12. WHEW! Well that was a kick in the…Upper body… :o)

    Sean wrote on September 26th, 2010
  13. Sean, thanks for the video and as for your comment at the end about your pronation, whatever you do don’t try and correct it. Pronation is the feet/ankles natural shock absorber for the body. It is part of a normal gate and something that is always frowned upon but if you are a natural runner pronation helps with a natural stride and impact resistance for the body.

    Craig wrote on September 11th, 2011
  14. I was wondering if anyone knew the name of the handles used in the videos for the pullups. They look like they would be great for me to use but I can’t seem to find anything like them. Or at least some suggestions for a search term. I have already tried combinations of pullup/chinup handles/straps. Thanks!

    Erin wrote on June 26th, 2012
  15. This one was a good one (I enjoy pull-ups because I can do them). I also thought the run at the end was a nice touch, shame it started raining for me though :(

    Craig wrote on July 31st, 2014

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