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
-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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Posted By: Mark Sisson
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.
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.
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
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!
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!
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!
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
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
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
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 – 7 minutes for me.
* I did this just a few hours ago with these results:
Pull-Ups: 28
Push-Ups: 62
Squats: 120
I have been meaning to try this as well. Just curious PT what did you use for the squats? Barbell, dumbells or weightless?
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
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
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.
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 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.
My WOW:
Swim in a pond, climb a tree, jump in pond. Repeat!
Ill add in some chin ups!
Awesome, Francois! That’s my kind of workout.
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.
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)
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 you’re super flexible) https://www.youtube.com/watch?v=Pd-ijWIfwx8
1 minute plank
1 minute side plank each side
*****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.
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
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>>>
3x
25 Double Unders
8 Rolling Pistols
25 Double Unders
12 Toes to Bar
25 Double Unders
16 Box Jumps (24″)
25 Double Unders
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.
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.
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.
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.
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.
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.
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.
Nahh…just kidding. I’m a big brother volunteer to a 12 year old. He’s always a WOW!
100 burpees for time
I did 100 burpess once. … Thought I was going to die! … Probably only will do it once, unless some silliness comes over mee. ..
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
END OF LOG CRAWL SECTION
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
END OF TREE CLIMB SECTION
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
DONE