100 Burpees (with Pushups and Jumps)*
3 cycles of:
30 Walking Lunges
2 x 10 Pushups
20 Squat Thrusters*
This workout is designed to be done with a partner or group. See the ?How-to? section below for instructions.
Total max reps in 3 cycles of:
30 seconds Decline Pushups
30 seconds Box Jumps*
30 seconds Pullups
30 seconds Shoulder Press Pushups
Finish workout with a 15 minute Run
This workout is designed to be done with a partner. See the “How-to” section below for instructions.
Max cycles in 20 minutes of:
3 Full Squats
I am pleased to announce the inaugural Workout of the Week (WOW). Before we get to the workout, first an explanation…
What is a WOW?
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.
Primal Blueprint Fitness. It’s finally here! What can I say? My team and I wanted to get it just right, so we spent over a year developing the program before unleashing it on the world.
I originally planned for Primal Blueprint Fitness to be a new hardcover book sold in bookstores as a companion to The Primal Blueprint and The Primal Blueprint Cookbook. In the end I decided to take a different approach. As you’ve probably heard me say, my mission is to help 10 million people take control of their health and fitness through understanding exactly how their body was designed to work. It’s why I started Mark’s Daily Apple and it’s why I’m giving this program away for free.