Tag: workout of the week

WOW: Automobility

By Mark Sisson

29 Comments

2 cycles of:

100 Foot Car Push
100 Foot Car Pull

WOW: The Cave Bear

By Mark Sisson

11 Comments

5 cycles of 4 reps:

Hang Clean to Right Shoulder
Left Leg Lunge
Right Shoulder Dominant Push Press
(Repeat sequence on left side to complete one rep)

WOW: The Auroch Stalk

By Mark Sisson

21 Comments

5 Minute Crawl

Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.

WOW: Bringing Home the Kill

By Mark Sisson

37 Comments

1 Mile Carry (1/4 of your bodyweight)

Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.

WOW: Cave Burpees

By Mark Sisson

59 Comments

For time:

100 Burpees (with Pushups and Jumps)*

WOW: Merry Go Round

By Mark Sisson

7 Comments

2 miles for time:

400+ Meter Sprint
Walking Lunges
Broad Jump
Walk

This workout is designed to be done with a partner or group. See the “How-to” section below for instructions.

WOW: Primal Skirmish

By Mark Sisson

7 Comments

3 cycles of:

30 Walking Lunges
Sprint
Weight Carry/Evade
2 x 10 Pushups
Sprint
20 Squat Thrusters*

This workout is designed to be done with a partner or group. See the ?How-to? section below for instructions.

WOW: The Fight and Flight

By Mark Sisson

18 Comments

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.

WOW: Dash, Lug and Burp

By Mark Sisson

31 Comments

During the Primal Blueprint 30-Day Challenge I’m encouraging people to join forces, forge support groups and get Primal en masse. This is why this month’s Workouts of the Week (WOWs) will be all about playful (and sometimes competitive) workouts you can do with a partner or a group.

So grab a friend or spouse, try out this week’s WOW and then report back with your results.

And if you have your own ideas for a Challenge WOW submit it here for a chance to win a Primal prize. Grok on!

8 cycles for time:

50 Meter Sprint
50 Meter Carry
Max Burpees (with Pushups and Jumps)*

This workout is designed to be done with a partner. See the “How-to” section below for instructions.

WOW: The Sweatstone

By Mark Sisson

37 Comments

1 cycle for time:

25 Meters Stone Crawl Push x 4
10 Shot Puts (5 each hand)
10 Overhead Throws
10 Chest Throws