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Workout of the Week (WOW)
Posted By Mark Sisson On August 16, 2010 @ 10:43 am In Fitness,Workout of the Week (WOW) | 123 Comments
I am pleased to announce the inaugural Workout of the Week (WOW). Before we get to the workout, first an explanation…
In short, WOWs will test your agility, balance, coordination, endurance, speed and strength. They’ll periodically incorporate Sprinting and Moving Slowly, but will usually emphasize Lifting Heavy Things. Expect to see variations of the 4 Essential Movements (e.g. lunges, dips, rows, kippings, burpees etc.), plyometrics, and HIIT (both time and task priority). WOWs will often ask you to use added weight. In most cases, the kind (sandbag, kettlebell, dumbbell, slosh tube, plate, etc.) and amount (5 lbs, 20 lbs, 50 lbs, etc.) will be up to you. Thus, I generally recommend that you master the 4 Essential Movements of PBF Lift Heavy Things before attempting WOWs, and then using WOWs in place of one or both of your regular PBF LHT days each week.
Anything goes for WOWs, including fun, conceptual Grok workouts (if you don’t know what this means stay tuned!), so check back each week for a fractal workout that mixes things up and keep things interesting.
To learn more about how WOWs fit into the Primal Blueprint Fitness plan get the 92 page eBook for free .
For the very first WOW I’m keeping things simple. No story. No complicated rules. No partners or equipment needed. Just you, your bodyweight and a place to move.
Maximum cycles in 12 minutes of:
50 Meter Sprint
10 Squat Jumps*
10 Pushups 
*Just like it sounds. Perform a full squat . When you come up leap straight into the air bringing your hands over your head and your feet off the ground. Then drop directly back down into the squat position and repeat.
Warmup: A static Grok squat  and a few 50 meter runs at moderate effort.
Variations: If you are unable to do pushups or squat jumps substitute movements from Levels 1-3 of Primal Blueprint Fitness Lift Heavy Things .
Don’t wait to try this WOW. Make time this week to get active and make Grok proud!
Record your workout in your PBF Logbook. The PBF Logbook can be found at the end of the PBF eBook . Be sure to note your state of health, energy level, motivation level, and the degree of difficulty. WOWs will be repeated on MDA, so this information will prove useful in assessing personal improvements and growth.
Also, share your experiences in the comment board. WOWs, and PBF in general, isn’t a competition, but it can be fun and motivating to compare your personal achievements with others.
A big thanks to Mark’s Daily Apple reader and PBFer Brett Yahnke for submitting the first ever WOW video. Grok on!
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 Pushups: http://www.youtube.com/watch?v=Mpo61LLcfIM
 full squat: http://www.youtube.com/watch?v=uvXR-4sNbM8&feature=related
 Grok squat: http://www.marksdailyapple.com/how-to-squat-properly/
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