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. 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.

    Michael wrote on May 31st, 2011
  2. Warmup:
    2×2 minute circuit: 15 sec each of
    High knee run
    Skip in place
    Side to side hops
    Jumping jacks
    Mountain climbers

    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.

    Scott wrote on May 31st, 2011
  3. Personal Favorite:

    1 Mile Run

    100 Pull-ups

    200 Push-ups

    300 Squats

    1 Mile Run

    Cory Cantrall wrote on May 31st, 2011
  4. 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 up on the bar in an L-sit for 5 1-minute rounds. For whatever portion of the minute you can’t hold an L-sit, drop to the ground and hold a plank (front or side) for the remainder of the minute.
    -Finally, take a hard run .7 miles to the water fountain. Take a sip and then walk and curse your way back home to cool down and complete the workout.

    Guaranteed to give a good sweat (and make you hate both burpees and pullups with a newfound passion 😉 )

    Marcus wrote on May 31st, 2011
  5. 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.


    Griffin wrote on May 31st, 2011
  6. 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)

    Christos wrote on May 31st, 2011
  7. My favorite WOW is rock climbing – I do that a couple of times a week. We have a rock gym on campus.

    AlyieCat wrote on May 31st, 2011
  8. Cop out!

    Alex wrote on May 31st, 2011
  9. 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 hang from the pull-up bar and literally bring your knees as close to your elbows as you can, contracting the core as you go.

    *Alternate hand grip/position on each set of push-up/pull-up for some variety

    Chase wrote on May 31st, 2011
  10. 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!

    Peter Pain wrote on May 31st, 2011
  11. it always works out great when my MSF, LHT and sprint all fall on the same day.

    Dasbutch wrote on May 31st, 2011
  12. Warm up with an easy five or so minutes uphill (road) cycle.

    Sprint from one power to the next.

    Rest same.

    Sprint the lenght of two power poles.

    Rest same.

    Ladder up to four or five poles, whatever, ladder down.

    Repeat, if you’re feeling your oats.

    Check your Polar once in a while (if your brain allows) and try to follow the appropriate road rules.

    Warm down on the way home.

    Best done in a nice rural area with considerate drivers!

    kem wrote on June 1st, 2011
  13. Due to no transportation & very restricted finances, I use what I have & do constant simple mini workouts throughout the day. When I wake up, I roll over & do 2 or 3 10 second planks before getting up, then stretch. Every time I walk through my bedroom door I stop & do 5 pushups against the door frame. Every time I go to the kitchen sink I do 5 pushups against that & every time I go into the bathroom I do 5 off the side of the tub. Couple more planks here & there when I get bored. I “sprint” up to the road when I take the dog out. I sprint when I take the trash up to the road, I wait until I have 2 bags so I have weight for each hand. I walk down to the river every day then back up a big hill. When I can get a ride, I go do hikes, mostly uphill. Sometimes I grab a couple of 8 lb dumbbells & do a couple arm & chest exercises. When watching TV or reading Mark’s Daily Apple I suck in my stomach, exhale out all my air & create a vacuum & hold til a certain point. So although I never technically workout with a routine or go to a gym, my simple little habits add up to quite a work out throughout the day I guess without much effort at all. It’s working! :)

    Keet wrote on June 1st, 2011
  14. Exercise 1- 2 sets with reps ability appropriate.:

    Assume a elevated wall pushup position. Hands on the floor feet flat against the wall. Do one pushup then walk your hands closer to the wall and walk you feet up the wall until you assume a handstand position. Do one handstand press up. Then walk your hands away from the wall and your feet down the wall until you are back in the elevated pushup position. Repeat as many times as your are able but not to failure.

    Exercise 2- 2 sets reps ability appropriate:

    Position yourself under something you can perform pullups on. Eight jump split lunges in place followed by four pullups. Repeat as many times as you are able but not to failure.

    Warmup: A few bodyweight squats and pullups.

    Cooldown: A short walk and mild stretching of anything that feels tight.

    Gorm wrote on June 1st, 2011
  15. Good morning, world.

    Warm up: Place both feet on ground and move into a squatting position. While squatting, raise arms, bending slightly at waist to stretch muscles under arms on back and ribcage. Crawl hands out until in a push up position and lower body to ground. Push arms up, leaving hips on the ground. Drop back down to ‘gravitationally inert plank’ and breathe deeply. Walk your hands backwards, lifting your body in a pike position until you can push yourself to a stand.

    Now it’s time for some movement. Start with a series of high-knee walks and exaggerated saddle walking (knees way out to the side, stretching the connective tissues in the groin). While doing the high knee walks and saddle walk, work your shoulders and elbows, rotating them in both forwards and backwards directions. Increase movement to a normal jog (on the toes, people!) and get the blood flowing through your body.

    Now let’s get started. Lift something heavy up to your shoulders (placing it behind your neck atop your traps). Weight will vary depending on your physical capabilities, but it should be heavy enough to strain, but not so heavy that you can’t do the motion – 20 stationary lunges (10 each leg). Focus on quality form over quantity of weight – we ultimately want everything as neutral as possible. I will be using around fifty pounds.

    From there, drop the weight (I’m using a sandbag) and drop your body into a plank.
    Begin 50 pushups, focusing on chaining as many as you can together. Again, focus on full range of motion, making sure to touch your chest to the ground. Keep a consistent pace, but you don’t have to time yourself (you can – and I think should for an added challenge/metric).
    Now do 15 burpees, again focusing on quality over speed.
    Finally, 50 situps.
    Ideally this should all be timed, so you can go back in 3 months and test yourself again.

    Hal wrote on June 1st, 2011
    • Sorry, forgot to add: Walk a quarter mile to cool down. On stretching and recovery, focus on legs, particularly hip flexors, back, quads, and hamstrings. Some attention should be put on the shoulders, arms, and core because 50 is a good amount of pushups and situps.

      Hal wrote on June 1st, 2011
  16. Take a 15 lb barbell or whatever weight u can handle.

    practice spear thrusts, throws, swings, any other movement that comes to mind.

    If it helps pretend you’re goin up against a wild pig or something. The fact that a wild pig stands between me and all the pork I want is enough motivation for me!!

    Aaron (Grok Mendoza) wrote on June 2nd, 2011
  17. Today:
    Run a 440
    Decline pushups
    Crunches (on a ball)
    Prone pulls

    Run a 440
    Dumbbell clean & press
    Prone pulls

    Run a 440
    Leg lifts
    Weight-assisted pullups

    Mike Ray wrote on June 2nd, 2011
  18. The Ghetto Beach workout. When all the life guard towers are up in the summer.

    Sprint between the towers, stopping at the towers for

    10 pullups-25 pushups-25 situps and 10 squats.

    Do it till you feel like dying. You can go down the beach and back or between two towers. Do punk out and cheat by running in tire tracks or wet sand. Soft sand sprints alone kick ass!

    Paleo Josh wrote on June 2nd, 2011
  19. Tabata Fly/Free
    500 warm up
    3 sets 8×25 fly/free
    Followed by 50 meter back kick
    25 pushups

    Tom Cleary wrote on June 3rd, 2011
  20. 100 squats

    pullups: 100… 99… 98… 97… 82…

    82 squats

    pullups: 81… 80… 79… 78… 64

    64 squats

    pullups: 63… 62… etc to zero

    variable number of squats but always 100 pullups

    or same workout with pushups starting at 150-200

    both for time

    pullups (tree branch, bar, eaves, porch edge, etc)

    pushups (anywhere)

    andrew wrote on June 4th, 2011
  21. Ok, this is late, but I wanted to share.


    Samson stretch
    Shoulder pass throughs
    25 Wall balls
    25 swings with a moderate weight
    10 standing crunches
    Repeat 3 times

    Use a heavy bag that you use for boxing. Take it down. Start with clean, 5 presses, then throw for distance from the overhead position. You want to do 10 throws. When you can’t press it anymore, do push press/jerk/whatever to get it overhead.

    10 leg raises

    Now, mark off a reasonable distance. Do as many clean-throws as necessary to get there (you can throw from overhead or chest.) Once there, pick it up on a shoulder and walk/run back. Repeat 5 times, switching shoulders.

    10 Samson side bends

    Do a 5X5 front squats with the bag held at chest level.

    10 heavy standing crunches

    Windmills with a light kettlebell
    Gentle stretching

    Josh wrote on June 7th, 2011

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