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.
Over the next week I’ll be covering some key concepts related to the recently-released Primal Blueprint Fitness. You can get your own copy of the free eBook here. First up, proper pushup technique.
If you’ve ever taken a PE class, joined the military, played organized sports, or watched Rocky, you should be familiar with the basic pushup. In theory, it seems pretty simple, right? You assume the position, lower yourself to the ground, touch your chest to it, then push back up. Hence, “pushup.”
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.
Remember Blair Morrison? He’s the dude who got Primal in the Netherlands for his entry into the PB Fitness Video Contest, and also placed 7th at the 2009 CrossFit Games. Blair wrote to me with his latest workout video – which will close this post – and a reminder: don’t forget about urban Groks!
I live in Malibu, just outside of LA proper, and it’s not exactly an urban environment. LA itself isn’t a classic urban landscape; it’s more urban sprawl than anything else. We’ve got hundreds of miles of wilderness – mountains, beaches, trails, canyons – to climb, run, crawl, or hike, but very little skyscraper to scale or subway turnstile to hurdle. We give a ton of attention to the great outdoors, partly because of my affinity for it and partly because it fits the Primal theme really well. For today, though, I want to address the urban warriors among us. If you’re lucky enough to live in a vibrant, bustling cityscape teeming with ledges, poles, fences, staircases, and tall buildings, you owe it yourself to expand your workout regimen to encompass your (un)natural environment.