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!
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 Kit Perkins from perkinskit’s posterous for submitting this WOW video. Grok on!