Category: Pushup

WOW: Max Efforts

Complete:

Max Pullups, 5 minutes
Max Pushups, 5 minutes
Max Squats, 5 minutes

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WOW: NFL Combine

Complete:

4 40-yard Dashes
2 Max Pushups (or Bench Press), Two Minute Rest
10 Vertical Leaps
10 Broad Jumps
5 Cone Drill Runs
5 Shuttle Runs

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WOW: PBF Challenge (PrimalCon Edition)

Complete for time, Basic or Advanced (respectively):

10 or 30 Pushups
20 or 50 Meter Bunnyhops
20 or 50 Meter Walking Lunges
15 or 40 Spidermans (Spidermen?)
10 or 25 Meter Sprint
10 or 25 Meter Grok Crawl
10 or 25 Meter Sprint
10 or 25 Meter Grok Crawl
10 or 30 Pushups
20 or 50 Squats
10 or 20 Overhead Presses
20 or 50 Meter Sprint

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WOW Progress Check: Easy As 1, 2, 3

Max cycles in 20 minutes of:

1 Pullup/Chinup
2 Pushups
3 Full Squats

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WOW: Primal Poker

Using a deck of cards, assign one exercise to each suit:

Hearts are Pushups
Diamonds are Pullups
Clubs are Squats
Spades are Planks

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WOW: The Bro Workout

Complete 5 cycles of:

10 Dips
7 Pullups
10 Handstand Pushups
10 Inverted Rows

As with nearly all WOWs, this workout is scalable. Read on for beginner substitutes and variations.

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