Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
30 May

WOW: Your Turn

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


A Primal workout of your own creation


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.

Get the Primal Blueprint Fitness eBook, Free Health Tips and Primal Recipes Delivered to Your Inbox

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. 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.

    Adam wrote on May 30th, 2011
  2. Warm up: Walk down to the river. About 10 minutes.

    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.

    Peggy The Primal Parent wrote on May 30th, 2011
  3. Here is my own WOW creation!

    Warm up: jump rope for about 2 minutes

    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 :)

    Mark wrote on May 30th, 2011
  4. 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 & 3 pushups on my knees and we finished in about 16.

    They were surprised by how hard it was. We walked the cul-de-sac to cool down and a team of F-16’s flew over for a perfect Memorial Day WOW.

    Our deepest gratitude to all the men & women who have served our country.

    Enjoy the holiday everyone!

    Annette wrote on May 30th, 2011
    • 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!

      Lindsey wrote on May 30th, 2011
  5. 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!

    William wrote on May 30th, 2011
  6. 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


    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


    twice a week dumbell curls, 140-200 reps

    rob wrote on May 30th, 2011
  7. 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

    bleu wrote on May 30th, 2011
  8. 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

    John Marschke wrote on May 30th, 2011
  9. I have been LOVING one of the previous wows. A very simple one.

    Warm up: Grok hang and squat, 50 knees to chest

    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 – 7 minutes for me.

    * I did this just a few hours ago with these results:

    Pull-Ups: 28
    Push-Ups: 62
    Squats: 120

    Primal Toad wrote on May 30th, 2011
    • I have been meaning to try this as well. Just curious PT what did you use for the squats? Barbell, dumbells or weightless?

      Dean Dwyer wrote on May 31st, 2011
  10. 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

    Kyle wrote on May 30th, 2011
  11. 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

    Kevin wrote on May 30th, 2011
  12. 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.

    Terence Flynn wrote on May 30th, 2011
  13. 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

    2 cycles of:
    Max Pullups
    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 by walking 1/3 mile to park.
    10 Jumps over a two foot concrete block into the playground. (Basically a squat jump, but I pull me knees up to my chest (my heels hit my bottom) as I jump).

    Quick jog around the kids soccer field.
    ~ 8 Sprints the length of the kids soccer field (some times I race my son) :)
    2 – 3x Monkey bars Forward and backward
    10 Squat jumps over the concrete block/curb

    Play with my 5 year old.

    Walk home.

    Primal_Joe wrote on May 30th, 2011
  14. My WOW:

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

    Ill add in some chin ups!

    francois gamache wrote on May 30th, 2011
    • Awesome, Francois! That’s my kind of workout. :)

      Keet wrote on June 1st, 2011
  15. 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.

    skink531 wrote on May 30th, 2011
  16. 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)

    Steve wrote on May 30th, 2011
  17. 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.)
    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)
    1 set to failure, Hip bridges (or back bridges if you’re super flexible)
    1 minute plank
    1 minute side plank each side

    Ben wrote on May 30th, 2011
  18. *****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 out two disks of the dumbell so that it weights 30 pounds and do one hand kettlebell pull ups (where you start with the dumbell on the floor, straight back, extend dumbell up when you get up). Do sets of 10 with each arm

    When you complete this, if you have still some energy left, continue to the beach and do 80 meter buttelfly swim

    Believe me, this really works.
    I just did it today.

    WildGrok wrote on May 30th, 2011
    • 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

      WildGrok wrote on May 30th, 2011
  19. 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 end of that inclined log and lift and hold it to your chest..full squat 10 times… grab your free 8″x 10 foot log clean it and press it full extension 10 times..repeat this all 3-4 times without stopping..should be around 20 mins. max time>>>..GROk ON>>>

    Daveman wrote on May 30th, 2011
  20. 3x
    25 Double Unders
    8 Rolling Pistols
    25 Double Unders
    12 Toes to Bar
    25 Double Unders
    16 Box Jumps (24″)
    25 Double Unders

    Chandler W wrote on May 30th, 2011
  21. 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.

    pixel wrote on May 30th, 2011
  22. 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 rock or more repetitions will bring it up to your level.

    Alex Good wrote on May 30th, 2011
  23. 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.

    Mike McMillan wrote on May 30th, 2011
  24. 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.

    VelocityRD wrote on May 30th, 2011
  25. 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.

    skeedaddy wrote on May 30th, 2011
  26. 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.

    Dasbutch wrote on May 30th, 2011
  27. 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 the times and reps to your conditioning level. Have fun.

    Don wrote on May 30th, 2011
  28. Nahh…just kidding. I’m a big brother volunteer to a 12 year old. He’s always a WOW!

    Dasbutch wrote on May 30th, 2011
  29. 100 burpees for time

    Arthur wrote on May 30th, 2011
    • I did 100 burpess once. … Thought I was going to die! … Probably only will do it once, unless some silliness comes over mee. .. :)

      Primal_Joe wrote on May 31st, 2011
  30. 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” and go thru, then descend left, crawl under log
    6. from there; blindfolded clamber uphill to top tree line
    7. pull up thru the fork on the leftmost tree, balance walk along and drop thru other branches
    8. go to next big tree, hang a right(cliffside) and climb up & thru the tree
    9. pull up and thru the smaller tree on left, drop down other side
    10. go around right to back of big tree; “rock climb” the right tree cliffside up, onto rock, onto big tree, walk balance down big branches
    11. finish on last big tree – climb thru and down root side
    12. complete 3 longitudinal parts of the grid (touch rocks/trees only);
    1. log start UP (by big balance branch)
    2. DOWN – from the big tree at the top, pick a line down to the stone table & continue down to last rock
    3. UP – get to “stuck in the hole” and pick a line to the top of the hill

    Mike McMillan wrote on May 30th, 2011
    -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.

    -Get on all fours and crawl to a set point around 20 yards away. Turn and squat low, walking back while trying to remain at your squatted height.

    -Take a fifty pound sandbag, clean it overhead, and slam it onto the ground. You can also grab one end and swing it over your shoulders, alternating sides between swings, and slamming it into the ground like a sledgehammer. Do these Tabata style, 20 seconds on and 10 seconds off for 4 minutes.

    -Load a sled with 100lbs. Sprint 30 yards with it. At the end of the 30 yards, remove the harness, grab the rope or chain, and sprint backwards back to the starting point while dragging the sled. Take a breather and then repeat.

    Brad C. Hodson wrote on May 30th, 2011
  32. 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)


    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 rounds. An exercise preference of mine is kickboxing and working the heavy bag. Full bodyweight exercises are free and they’re a great choice like jumping jacks, burpees, etc.

    Strength Exercise Unit:

    2. You can choose between the three:

    Kettlebell Swings and Kettlebell Snatches. Do as many as you can in 15 minutes (alternate the moves)

    Barbell Overhead Squat and Deadlift. Do as many as you can in 15 minutes (alternate the moves)

    Hindu Pushup and Hindu Squat. Do as many as you can in 15 minutes (alternate the moves)

    Coordination Exercise Unit:

    3. Front Plank. Hold the pushup position (without the actual pushup) for 15 minutes (if tired, then move on to side plank/traditional plank with elbows)

    Closing Thoughts: This workout is not just for the body but really for the soul. The primal soul is no different from a samurai’s soul. In the sense that life is what you make of it. This workout is what you make of it too. In the mind of the samurai, life is precious and meant to be savored. A workout out like this uses “time” instead of “reps” for life is similar to that (what you do in the time that you have) and so focus is needed and you are challenged. Life, like this workout, is not tough, it is merely being life, yet once the organism (the primal being) is against the natural sense of things, it becomes tough. So it is with this that I say, in great hopes that the community enjoys this workout as much as it has lead me to follow this path with joy as well. God Bless always guys.

    – Kyle Matthew Santelices from the Philippines –

    Kyle Matthew Santelices wrote on May 30th, 2011
  33. 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.

    ImOil wrote on May 30th, 2011
  34. 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. (repeat 2 times)

    cool down: dance to your favorite song.

    Abigail wrote on May 30th, 2011
    • I like that towelled plate idea. Will need to try that one. Thanks for sharing

      Dean Dwyer wrote on May 31st, 2011
  35. 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-

    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 medium, 2 max, 2 medium.

    indoor workout #2.
    Squat-press. 6×8 2med, 2max, 2med
    Stiff Legged Deadlift. 6×8, 2med, 2max, 2med.
    alternate upright and bent over rows, same 6×8, 2,2,2 paradigm

    All movements for indoor workouts should be done explosive lift, controlled descent.

    Blair wrote on May 31st, 2011
  36. 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.

    Rachel wrote on May 31st, 2011
  37. 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.

    vail mowell wrote on May 31st, 2011
  38. Here’s one of my personal favorites.

    WU of choice

    10 KB swing
    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

    BomberitoBrian wrote on May 31st, 2011
    • I like it. That is badass.

      Gorm wrote on June 1st, 2011
  39. 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 child have fun. Leap over chairs, stools, across beds during your pursuit. This should work your whole body. Tip: Keep your abs pulled in strong, especially during the ‘crawls’. When 20 minutes is up, snatch up your prey (child), it’s time to dance! (The key to the dance is to hold your child the entire time, he/she is going to act as your weight during this part of the exercise.)Turn up the music and make it fun! Hop from side to side, kick your legs high in the air, lift your child high up, do squats to the music, twirl around. Just move! And don’t drop your weight (child).
    Cool down: Rock your kid to sleep-they need a nap! :)

    How to do a ‘crab crawl’ and ‘bear crawl’:

    Ashley North wrote on May 31st, 2011
  40. 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 knee flex as necessary to keep form do 5 deadlifts. immedidate go to the rack and do 5 front squats ‘ass to the grass’, repeat 5 times for a total of 25 reps of each movement.

    penalty, 1 burpee for every rep missed (i.e. 45 total of 50 requires a payback of 5 burpees).

    eat the worm wrote on May 31st, 2011

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