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...Tell Me More
1 cycle for time:
25 Meters Stone Crawl Push x 4
10 Shot Puts (5 each hand)
10 Overhead Throws
10 Chest Throws
How-to: This workout is best done on a grass field. Choose a round stone (aka “sweatstone”). Use a suitable weight for your ability level (10-30 lb will do for most people). Push the stone on hands-and-feet, always having three limbs touching the ground, so that it rolls away from you. Quickly crawl to the stone and repeat, alternating arms as you proceed down the field. Complete 25 meters.
Pick the stone up and shot put it 5 times each hand. Repeat the crawl for another 25 meters. Now overhead throw the stone with both hands 10 times. Repeat the crawl for another 25 meters. Now chest throw the stone using with both hands 10 times. Crawl once more.
After each of the throws above sprint to the rock.
Record your time. Submit your time and rock weight in the comment board below.
Variation: Complete additional cycles for time and/or use a heavier stone to increase the difficulty of this WOW.
Hat Tip: This is the very first reader-submitted WOW to pass the scrutiny and testing of me and my team. It comes courtesy of Mark’s Daily Apple reader Mike Krone. Thanks, Mike!
A big thanks to Mark’s Daily Apple reader and PBFer Kit Perkins from perkinskit’s posterous for submitting this WOW video. Grok on!