- Mark's Daily Apple - http://www.marksdailyapple.com -

WOW: The Fight and Flight

Posted By Mark Sisson On September 20, 2010 @ 11:32 am In Workout of the Week (WOW) | 17 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.

[7]

How-to:

Warmup: A couple rotations of the Grok Squat [8] and Grok Hang [9].

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:

  • If you can’t do a proper pullup [10], decline pushup [11] or shoulder press pushup [12] substitute movements from Levels 1-3 of Primal Blueprint Fitness [13] Lift Heavy Things (chapter 3).
  • To increase the difficulty wear a weight vest during the 3 cycles.
  • This workout can be done solo as well.

What are WOWs?

  • Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness [14] 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 [14]. And access all Workouts of the Week in the WOW Archive [15].

Reader-Submitted WOW Video

A big thanks to Mark’s Daily Apple reader and PBFer Sean from Catalyst Conditioning [16] for submitting this WOW video. Grok on!



Article printed from Mark's Daily Apple: http://www.marksdailyapple.com

URL to article: http://www.marksdailyapple.com/wow-the-fight-and-flight/

URLs in this post:

[1] Start Here: http://www.marksdailyapple.com/welcome-to-marks-daily-apple/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_start_here

[2] Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_pb_101

[3] free weekly newsletter: http://www.marksdailyapple.com/subscribe-to-blog/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_newsletter

[4] books: http://primalblueprint.com/categories/Store/Books-and-Media/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_books

[5] support options: http://primalblueprint.com/categories/Store/Services/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_services

[6] supplements: http://primalblueprint.com/categories/Store/Supplements/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_supplements

[7] : http://www.marksdailyapple.com/how-to-proper-squat-technique/

[8] Grok Squat: http://www.marksdailyapple.com../../how-to-squat-properly/

[9] Grok Hang: http://www.marksdailyapple.com../../the-grok-hang/

[10] pullup: http://www.marksdailyapple.com../../how-to-proper-pullup-chinup-technique/

[11] pushup: http://www.marksdailyapple.com../../how-to-proper-pushup-technique/

[12] shoulder press pushup: http://www.marksdailyapple.com/how-to-proper-overhead-press-technique/

[13] Primal Blueprint Fitness: http://www.marksdailyapple.com../../primal-blueprint-fitness/

[14] Primal Blueprint Fitness: http://www.marksdailyapple.com/primal-blueprint-fitness/

[15] WOW Archive: http://www.marksdailyapple.com/primal-blueprint-fitness/workout-of-the-week-archive/

[16] Catalyst Conditioning: http://catalystconditioning.com/Joomla/index.php

[17] PrimalCon Oxnard 2014: http://www.primalblueprint.com/product/PrimalCon_Oxnard_2014/Events

Copyright © 2009 Mark's Daily Apple. All rights reserved.