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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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September 20, 2010

WOW: The Fight and Flight

By Mark Sisson
18 Comments

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.

How-to:

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.

Variations:

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!


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18 Comments on "WOW: The Fight and Flight"

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Luke
Luke
6 years 6 days ago

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

frank
frank
6 years 6 days ago

Great idea!

Zac
Zac
6 years 6 days ago

weight vest? where would you happen to find those?

Rafe Brox
6 years 6 days ago

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). 😉

debbie_downer
debbie_downer
6 years 6 days ago

hmmm a bit ambitious for me. i’ll pass.

ILovePrimal
6 years 6 days ago

Ya!! I cant do a pull up (yet) but I can just substitute! Come on people, use your imagination and have fuuuuuuuun! 🙂

Michael Gibson
6 years 6 days ago

Thanks! I’ll try it tomorrow!

Kent Hawley
Kent Hawley
6 years 6 days ago

Looks like a great workout!

Jamie
6 years 5 days ago

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!

David
6 years 5 days ago

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?

Robert
6 years 5 days ago

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.

AdamOfBondi
AdamOfBondi
6 years 4 days ago
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… Read more »
Sean
6 years 15 hours ago

WHEW! Well that was a kick in the…Upper body… :o)

http://www.youtube.com/watch?v=-lx7SNkz0II

Craig
Craig
5 years 15 days ago

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.

Erin
Erin
4 years 3 months ago

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!

Craig
2 years 1 month ago

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 🙁 https://www.youtube.com/watch?v=2lPEDoKY3V4

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