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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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May 30, 2011

WOW: Your Turn

By Mark Sisson
71 Comments

Post one of the following in the comment section of this blog post:

Your favorite, regular, go-to workout, be it an existing WOW, or WOD from another source

-or-

A Primal workout of your own creation

How-to:

Warmup: Ten lateral/anterior/posterior phalange swings, each digit, each direction.

I’m doing something a little different this week. Instead of me giving you a workout to complete, I want you to do it. I want to know what you guys are doing on your own time, what resources you’re drawing on for fitness inspiration, and what you’re able to put together yourself. I want to know how you work out, and I would love for you to tell everyone else who reads this website by submitting your workout to the comment section of this post.

Get creative here, folks, but not at the cost of effectiveness. I want to see WOWs that wow me while also providing an intense full-body workout. Choose a workout that you picked up elsewhere or one that you came up with and find yourself returning to over and over again. Or, conjure one up from your own brain on the spot. Include equipment or don’t. If you prescribe complex movements, include instruction or a (link to a) video that inexperienced people can watch to learn the movement. Don’t be afraid to push people – this is a tough bunch – but don’t kill anyone, either. Whatever you submit, tell us why you like it and what it can do for those who attempt it.

I’ll choose a winner at random from all submissions, and that person will receive a Primal gift pack, including the new “Live Long. Drop Dead.” t-shirt and other goodies. In case that phrase weirds you out, check out the recent post on compression of morbidity.

You have 72 hours to post your WOW to the comment section, so get to it! A winner will be announced in next week’s Workout of the Week.

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 WOWs replace 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.

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69 Comments on "WOW: Your Turn"

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Adam
Adam
5 years 6 months ago

Dynamic bodyweight warm up: 10 minutes. squats, lunges with a twist, step overs, duck unders, planks, butt kicks, some jumps or leaps, push ups, grok crawls, and a few stick ups.

Easy paced jumping rope for 2 minutes (optional)

Workout: 10-12 Hill sprints. Max sprint uphill ~30 yards, walk back 2x length of sprint for recovery. Repeat 8-12 times.

Cool down: Walking around, light stretching, hydration, and a dose of sunshine!

You can opt in carrying a heavy stone or logs between the rest period if you are more conditioned.

Peggy The Primal Parent
5 years 6 months ago

Warm up: Walk down to the river. About 10 minutes.

Workout:
1. Max hill sprints
2. Max pull ups on a tree
3. Climb the tree

Cool down: Walk over to the coffee shop and get some work done.

Mark
5 years 6 months ago

Here is my own WOW creation!

Warm up: jump rope for about 2 minutes

Workout:
1. 50 yard sprint
2. 7 burpees at the end of each sprint
3. Bear crawl back to the starting point

Repeat as many times as you would like. Aim for at least 10 sets. Go for more if you can! Hope you guys like it πŸ™‚

Annette
Annette
5 years 6 months ago
Wakeup / Warmup Yoga: sun salutations to get moving interspersing triangle pose, warrior 2, tree pose and some wide forward bends to wake up the body and stretch the spine. Best part of the workout: Getting my boys 9 & 14) out to do a no-equipment WOW with me: 3 rounds for time: 400 m run (around our cul-de-sac) 50 squats 25 pushups 9 yr old modified to 15 pushups and finished first, the 14 yr old outruns me by a ridiculous amount but gets slowed up on the squats where I shine … I had to do rounds 2… Read more »
Lindsey
Lindsey
5 years 6 months ago

Love it! I used yours (hope you don’t mind:) ), but substituted the run for 3 min. of jumping rope. I made it through the first 2 rounds pretty strong, but the 3 round was not my fave. Thanks!

William
5 years 6 months ago

MY WOW
I did two rounds as fast as I could

Warm-up 8 minute jog

15 Burpee Box-Jump Complex (using a stump)
15 Lunges carrying a 45lb log
15 Clapping push-ups
2x Backwards bear Crawls UP HILL (about 15-20 steps)

Cool-down: 5 minutes of walking around and drinking water

try it out!

rob
rob
5 years 6 months ago

Morning: Run 3 to 6 miles five days a week

Afternoon: alternate between the following

incline barbell bench press 7-10 sets
Hammerstrength incline press 5 sets
Hammerstrength shoulder press 10 sets
Hammerstrength military press 5 sets
a few sets of dips

and

Alternating sets of pullups/chinups 12-20 sets
Hammerstrength low row 6-10 sets
Hammerstrength high row 6-10 sets
Hammerstrength lat pulldown a few sets

Evening

twice a week dumbell curls, 140-200 reps

bleu
5 years 6 months ago

Here’s my workout at my best.
Part 1:Outside
~ Uphill Sprints, 2 min run/2 min walk

Part 2: Gym.. all supersets and combos
~ Smith machine squat/one legged deadlifts
~ Miltary press while doing a wall ball squat
~ Bench steps ups while doing a bicep curl
~ Bent over dumbbell row/Bosu ball push ups
~Standing calf raises on platform reverse lunges

Cool down 10 minutes on treadmill

John Marschke
John Marschke
5 years 6 months ago

I work on a college campus and can do this workout on a variety of grassy surfaces with my shirt and shoes off.
100 Burpee Walk
Do a set of 10 Burpeee, walk to a new location to recover, 10 more Burpees, etc.
Make it harder by adding Burpees to the set and trotting during the recovery.
Simplicity itself

Primal Toad
5 years 6 months ago
I have been LOVING one of the previous wows. A very simple one. Warm up: Grok hang and squat, 50 knees to chest Workout 1. Do as many pull-ups as I can in 5 minutes. I switch between wide grip and close grip. 2. Do as many push-ups as I can in 5 minutes. I will soon be adding different styles. 3. Do as many squats or jumping squats as I can in 5 minutes. **I take a 2-3 minute break between each exercise. I also pace myself. Cool Down: Grok squat and hang. Walk one lap around the block… Read more »
Dean Dwyer
5 years 6 months ago

I have been meaning to try this as well. Just curious PT what did you use for the squats? Barbell, dumbells or weightless?

Kyle
Kyle
5 years 6 months ago

Heavy Log WOW:

Find a log that is heavy enough to do the listed exercises for several reps (preferably no more than 8 or 10 reps maximum for each exercise). If you need help figuring out how to do the cleans with a thick log, look up “axle cleans” on YouTube (seen in strongman competitions)).

5 Rounds of:

5 Heavy Log Complexes:
– Clean and jerk, followed by a back squat, followed by a lunge with each leg

10 Lateral Log Jumps

Kevin
5 years 6 months ago

Dynamic Warmup – 10x each:
Hip Circles, Neck Circles, Shoulder Circles, Arm Circles, Wrist Circles, Deck Squats, Dive Bomber

10 Rounds of 1 Turkish Getup per arm using your choice of Kettlebell, Dumbell or Barbell – Holding perfect form and tension throughout the entire body is the focus NOT speed

Mobility Finish – 3 x 5 single leg deadlift holding a single kettlebell or dumbell

Terence Flynn
Terence Flynn
5 years 6 months ago

Bear crawl backwards up a hill then Bear crawl down the hill face forward. Then pick up a 30 to 50 pound rock and carry it for 50 feet and back another 50 feet. and climb a tree and then get down. Do this 8 times with no rest between.

Primal_Joe
Primal_Joe
5 years 6 months ago
I Have three I like to do: 1.) When I have to work on the weekend, I do the Automotion WOW. It’s fun pushing my car across the parking lot at work. 2). This is my variation of the primal 5. Equipment needed: Pull up Bar Dip Bar Resistance band Dumbells 2 cycles of: Max Pullups Dips resistance band squats (with dumbdells as needed: As I come to the top of my squat I do a shoulder press. When I finish the shoulder press, I go into my squat Plank of some sort 3). My play ground workout. (barefooted) Warmup… Read more »
francois gamache
francois gamache
5 years 6 months ago

My WOW:

Swim in a pond, climb a tree, jump in pond. Repeat!

Ill add in some chin ups!

Keet
5 years 6 months ago

Awesome, Francois! That’s my kind of workout. πŸ™‚

skink531
skink531
5 years 6 months ago

Warm up with some Grok squats, general stretching, and some light kettlebell swings.

Tabata of Burpees
2 minute rest
Tabata Sledghammer
2 minute rest
Tabata kettlebell snatch
2 minute rest
Tabata kettlebell swings
2 minute rest
Tabata kettlebell cleans
2 minute rest
Tabata Bulgarian bag cleans into a front squat

Cool down with some stretching and a cold shower.

Steve
5 years 6 months ago

My WOW after some weekend warrior carpentry work:

Warm up – Grok Squat, Grok hang, jumping jacks for 1 minute

Max rep plyo push ups
Max rep wide pull ups on the kids playset
30 rep squats
1 minute planks
45 sec side plank
Farmers walk carrying 5 gal. water jugs

Rest 2-3 minutes

Max rep burpees with push ups
Max rep underhand pull ups
1 minute planks
45 sec side planks
Max rep lunges carrying 5 gal. water jugs

Cool down – 10 minute stroll on the treadmill (it’s 90 degrees outside)

Ben
Ben
5 years 6 months ago
Warm-up: Grok Squat and Grok Hang, at least 30 seconds each, but till you feel loose 3 sets of 25 reps, Kettle-bell swing, pick a weight where you can get to 25 but not too far beyond. (if you don’t own a kettlebell, get a sturdy backpack and fill it with books: which is what I do.) https://www.youtube.com/watch?v=0_XjJjLc7NE 5 sets of 5 reps, Hanging leg raises (if you don’t have a bar, find a counter about hip height and raise yourself up like you’re about to do a dip) https://www.youtube.com/watch?v=CVqZSK5q8cI 1 set to failure, Hip bridges (or back bridges if… Read more »
WildGrok
WildGrok
5 years 6 months ago
*****The KBWWK Workout**** (KettleBell Beach Workout Without Kettlebell) Warm up: Drag to the beach in a two wheeler cart a single dumbell with 50 pounds (4 disks 10 pounds, 2 of 5 pounds) With the full weight do 8 minutes of kettlebell style lift ups (back straight, legs slightly angled), with perfect form. Rest two minutes Next 8 minutes With the same grab you used before, when you go up continue elevating the dumbell higher than shoulder height (this is the classic kettlebell two handed lift). Aim for the full 50 pounds, reduce weight as needed. Next 8 minutes: Take… Read more »
WildGrok
WildGrok
5 years 6 months ago

I missed the snatchs, which come after the two handed lifts:

Do 8 minutes:
Do kettlebell snatchs with dumbell setup for 30 pounds, sets of 10 with each hand (go up to 40 pounds if you are brave enough)

rest two minutes

Daveman
Daveman
5 years 6 months ago
Out in the Paleo gym…Log land only…no stones or handles or bars.. Warm up…you can do the log round hop and skip from one to the other for 5 minutes first its boulder hopping on stumps..I have 5 rounds scattered about in a small area I use for this…Agility Groks.. Lift the 70 lb round of wood and carry it 40 feet(20 out and 20 back) and put it down(as fast as you can)..climb onto the lower side of the tree limb with your legs around it and pull yourself (hug)up to that limb 10 times…get a hold of the… Read more »
Chandler W
5 years 6 months ago

3x
25 Double Unders
8 Rolling Pistols
25 Double Unders
12 Toes to Bar
25 Double Unders
16 Box Jumps (24″)
25 Double Unders

pixel
pixel
5 years 6 months ago

friends house, used his ceiling set point to hang gymnastics rings and we all played on those till we were tired and sore all over. lots of upside down stuff, “sit ups” while hanging from knees, horrible attempts at a muscle ups (yea, were all weak), whatever else we could come up with. it was great.

sometimes im tempted to join a gym just for access to the rings.

Alex Good
Alex Good
5 years 6 months ago
The Earthshaker What you will need: A sledgehammer, a medium sized rock and something to hit. In rapid succession, perform… 20 Hammer swings, 20 Front throws (with the rock), 10 One handed hammer swings (each arm), 10 Backwards overhead throws (the rock), 30 Stomps (each leg), 50 Jumping stomps, 20 Rock slams (think medicine ball slam but with a rock) You’ll need a softer surface for this workout (like a lawn). You can make things easier by using a regular hammer for the one handed things or decreasing the amount of repetitions you do. For more advanced people a bigger… Read more »
Mike McMillan
5 years 6 months ago

This is my fave primal workout:
Log circuit
– log shoulder carry uphill and back down
– heavy rock farmers walk 10m
– heavy log rotates x3
– climb uphill, tree pullups x5
– log clean & squat x5
– rock deadlift, clean, hurl (over fallen tree trunk)x2
– log clean then overheads x5

I get about 4 cycles done in 30 minutes, but whatever.

VelocityRD
VelocityRD
5 years 6 months ago

One might call this a tree-climbing/descending workout but done indoors. Do pyramids of dips and pull-ups; 1 of each, then 2, all the way up until your max. Then, descend from that number. Rest a few minutes, then do it again… repeat for a given number of pyramids, but I like to go until I reach 30-40 reps per exercise. So, a 1-2-3-3-2-1 needs three pyramids to get to 36 reps.

Finish out with a few sets of pistol squats and hanging leg raises, rotated.

skeedaddy
skeedaddy
5 years 6 months ago

Warm-up: 5 min walk.Grok squat/hang.
-Tree limb pull-ups to failure x 2.
-Box jumps onto picnic table. 6 x 2.
-Rapid “Stair climb” using picnic table. Step onto bench, stutter-step across top, step down other bench to the ground. Turn and repeat. You will know when to quit!
Cool-down: Grok hang, 5 min walk.

Dasbutch
Dasbutch
5 years 6 months ago

I chase children out of and around McDonald’s until they drop from exhaustion, then share with them why a 56 year old man just out did them at thier own play. Once they are interested why, I begin recruiting new members to the Primal Blueprint…and saving little lives. as well as my own.

Don
Don
5 years 6 months ago
My indoor “lift heavy things” workouts are all bodyweight because my spine is messed up from 25 years of following the masses. I rotate through these three workouts, one every 3 days. 1. 30 minutes, non-stop. 5 body rows; heels on bench 5 push-ups; toes on bench 10 Grok squats; big breaths 2. 25 minutes, non-stop. 2 dips; knees raised 3 chin-ups; knees raised 4 reverse lunges; hands on head 3. 20 minutes, non-stop. 1 handstand press; heels on wall 2 opposing hands pull-ups; 1 palm forward, 1 toward you, then switch while hanging. 3 pistol squats; alternate legs Adjust… Read more »
Dasbutch
Dasbutch
5 years 6 months ago

Nahh…just kidding. I’m a big brother volunteer to a 12 year old. He’s always a WOW!

Arthur
Arthur
5 years 6 months ago

100 burpees for time

Primal_Joe
5 years 6 months ago

I did 100 burpess once. … Thought I was going to die! … Probably only will do it once, unless some silliness comes over mee. .. πŸ™‚

Mike McMillan
5 years 6 months ago
This is the primal workout that I enjoy the most. It’s pretty idiosyncratic so it might not make much sense – basically it’s an “avatar workout” The Grid 1.Once inside “the grid”, move to left; log crawl the “start line” 2. left again lower, under log & muscle up long branch & walk/crawl balance to tree base 3. drop down & crawl through “root tunnel” on right. Then straight into muscle up over big branch hurdle 4. got to stone table and muscle up that, then straight across and thru the big tree 5. carry on up to “the cave”… Read more »
Brad C. Hodson
Brad C. Hodson
5 years 6 months ago
THE GAUNTLET -Set up 4 heavy kettlebells at 10 yard intervals. Sprint from the starting point to grab the first, then suitcase walk it back at a quick speed. Sprint to the next, walk it back. When all four kettlebells are at the starting point, take a 60 to 90 sec breather and then start returning the kettlebells to their original positions, sprinting back to the starting point after dropping each. BEAR CRAWLS / DUCK WALKS -Get on all fours and crawl to a set point around 20 yards away. Turn and squat low, walking back while trying to remain… Read more »
Kyle Matthew Santelices
Kyle Matthew Santelices
5 years 6 months ago
Workout of the Week: Bushido, The Way of the Grok Inspiration: The idea comes from Ori Hofmekler’s The Warrior Diet and a take on the concept of Controlled Fatigue Training. As well as modifications from the ideas of Pavel Tsatsouline. Duration: 15 to 45 Minutes (not including warmup and cooldown and depends on your conditioning) Workout: Endurance Exercise Unit: 1. Any taxing exercise of your choice. Infuse this exercise with a Tabata protocol. Do the exercise for 20 seconds, rest for 10 seconds and repeat until you get 4 minutes. Rest a minute and repeat the process for 2 more… Read more »
ImOil
ImOil
5 years 6 months ago

Get a dog that plays “fetch”. Go out to the park and throw a baseball as far as you can. RUN! You are fleeing from a vicious predator. Peek back every so often for suspense.

I want to see the video of a huge dude running from a pekingese poodle.

Abigail
Abigail
5 years 6 months ago
warm up: 20 minute light bike ride in a court or smooth surface wrap a 25lb weight plate in a towel. push the towel the length of the gym (sort of like bear crawl) ((you will feel like you are mopping the floor because you are collecting all the dust with the towel)). do 5 burpies. push weight the length again. do 5 burpies. repeat 5 more times. push up position with feet on weighted towel. bring knees up to chest. this will be heavy and hard because of the 25 lb weight. do this 25 times. 20 squat jumps.… Read more »
Dean Dwyer
5 years 6 months ago

I like that towelled plate idea. Will need to try that one. Thanks for sharing

Blair
Blair
5 years 6 months ago
Outdoor workout: Find a tree with lots of branches thick enough to take your weight. Radiating out in all directions, preferably between knee and twice your height. The game is to use only your arms to grasp and your legs to swing you. no touching the ground. How many times can you circumnavigate the tree? Great upperbody and grip strength work out. from 0.50 to 1.42 on this video- http://www.youtube.com/watch?v=XKPD6wsvoK8 indoor workout #1. Full Deadlifts. 6×8, 2 med weight, 2 max weight, 2 med weight Chin ups. 6×8, Plate lifts (shoulder work, arms fully extended through entire movement) 6×8, 2… Read more »
Rachel
Rachel
5 years 6 months ago

Drive to Joplin, MO. Lift or drag and stack cut tree limbs. Pick up boards and shingles and stack. Team lift pieces of house frame and roof and stack. Pick up random pieces of metal window frames, pipes, and siding, and stack. Rake small pieces of shingles and insulation to said piles. Dodge copious nails sticking out of everything in order to avoid injury and tetanus. Walk one house over; repeat for four hours.

That was my workout yesterday. Functional fitness indeed.

vail mowell
vail mowell
5 years 6 months ago

go surfing, bodyboarding, SUP or bodysurfing.

1. sprint across the sand from your car to the water.
2. play in the water with equipment of choice.
3. sprint back across the sand to the car.
4. go home and lift up your wife a few times; how is completely up to you and your imagination. this is a good time to make an addition to the family.

repeat as necessary for me a morning and evening session is a good day.

BomberitoBrian
BomberitoBrian
5 years 6 months ago

Here’s one of my personal favorites.

WU of choice

10 KB swing
1burpee
9 KB swing
2 burpee
8 KB
3 burpee
7 KB
4 burpee
6 KB
5 burpee
5 KB
6 burpee
4 KB
7 burpee
3 KB
8 burpee
2 KB
9 burpee
1 KB
10 burpee

Recover. Enjoy

Gorm
Gorm
5 years 6 months ago

I like it. That is badass.

Ashley North
Ashley North
5 years 6 months ago
WOW: The Hot Momma The point of this exercise is to get a good workout in on a day you’re stuck indoors WHILE bonding with your kid. What you will need: A young child and bad weather. The workout:Complete 20 minutes each of ‘hunting’ and dancing. Warm up:Do the dishes or fold some laundry. Directions: Get down and chase your child (playfully) around the house. Alternate from ‘crab crawling’ to ‘bear crawling’ running and even skipping. Play around with the speed. Make it exciting! Growl, pretend that the child is too fast for you, be silly, anything to make the… Read more »
eat the worm
5 years 6 months ago
my ‘favorite’ (a lose term, more of a love hate relationship): requires squat rack or cage and two olympic bars, prep each bar with a minimum of approx 110% x Current Body Weight in lbs., I.e. if you weight in at 180 then math will put you at 198, so just put 195 to make it easy with standard easily /commonly available plates. one bar will be racked at the appropriate height to front squat it, the other is next to the cage/rack for a deadlift. using a wide, i.e. snatch grip and full hip motion with only as much… Read more »
Michael
Michael
5 years 6 months ago

I like to keep it simple:

10 push ups
20 squats
pull ups (as many as I can, which isn’t many!)

repeat for 2 sets, 3 if I have time (I work out before going to work) and/or the energy.

when I work out in the park at the weekend, I add burpees and/or lunges plus a sprint after each round.

it’s simple, easy to remember, you can do it anywhere, provides a full body workout, it’s efficient and effective, and you can scale it to make it harder very easily.

Scott
Scott
5 years 6 months ago

Warmup:
2×2 minute circuit: 15 sec each of
High knee run
Skip in place
Side to side hops
Jumping jacks
Squats
Mountain climbers
Pushups
Crunches

Then 2 rounds of:
25 burpees
50 pushups
75 situps
100 squats

Rest 3-5 min between each round and use as many sets as needed for each exercise.

Cory Cantrall
Cory Cantrall
5 years 6 months ago

Personal Favorite:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Marcus
Marcus
5 years 6 months ago
this is my go-to workout when my normal crossfit gym is closed for the day, or if the location permits, when i’m travelling. thankfully, i live about a mile away from a set of pull-up bars of various heights set up along a running trail. not fair, right? Floor to Sky: -Jog 1.2 miles to pull-up area -Complete as many burpee-pullups as possible in 15 minutes (a burpee-pullup is a burpee followed by jumping straight up to hang from the pullup bar and complete a pullup. that’s one.) -If you still have grip left, for 5 more minutes, hold yourself… Read more »
Griffin
Griffin
5 years 6 months ago

Warm-up: Grok squat, hip swings (20 each direction), shoulder rotations (forward and back)

Workout: Complete 10 cycles of the following movements. Try your best to adhere to the time.

10 Burpee-Pullup Complex (include pushup)

10 Kettlebell Snatches (alternate sides with each new workout cycle)

30-second rest

Cooldown: Combination of pacing back and forth, drinking water, and wiggling your arms and legs around until your heart rate and breath are back to normal.

Enjoy!

Christos
Christos
5 years 6 months ago

My WOW creation designed to shock your system and leave you drenched/wanting to throw up

Warmup: 5-7 minute light dumbbell warmup of curls, squats, deads, and shoulder presses.

4 exercise Circuit. 4 sets of 12
1 minute rest between sets

1. Squat (About 40% Max Weight)
2. Cleans (About 60% Max weight)
3. Wide-Grip Pushups
4. Bent over row (About 60% Max Weight)

AlyieCat
AlyieCat
5 years 6 months ago

My favorite WOW is rock climbing – I do that a couple of times a week. We have a rock gym on campus.

Alex
Alex
5 years 6 months ago

Cop out!

Chase
Chase
5 years 6 months ago
I like this workout because it’s simple and uses fundamental moves/muscle groups. It can also be done in a fairly short time and, if done with the right intensity, will leave you feeling like you got a great workout: ~~~~ Warmup with a minute or two of jumping rope or light jogging followed by 60 sec. Grok Squat and 60 sec. Grok Hang. -(5 Pull-Ups, 10 Push-Ups) x 5 -60 second Plank hold -40 Two-Handed Kettlebell/Dumbbell Swings -10 Knees to Elbows -12 Shoulder Press -10 Dips -10 weighted squats –Do this sequence 1-3 times– *Knees to elbows is when you… Read more »
Peter Pain
5 years 6 months ago

This is a great work-out I did today, short but intense, and hits all major muscle movements.

Warm-up, including Grok squat, hang

4 Rounds as fast as possible of:

20 kettlebell swings (40 pounds)
15 push-ups
10 burpees
5 pull-ups

Time to complete was 14:52.
Totally spent but felt great!

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