The Final Workout of the Week (WOW)

By Mark Sisson

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21 Comments

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Updated on November 5, 2013

Complete for time:

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How-to:

Warmup: 1 minute eye rotations, alternating counter-clockwise and clockwise. Twenty seconds rapid blinking.

Today marks the end of the Primal Blueprint Fitness Workouts of the Week. If you’re sad, don’t be. If you’re glad, keep it to yourself! I like to think I’ve left you with plenty of tools to play with. And if you think infinite variety is desirable, or even possible, I have a slightly different take. Variety is important, but so is consistency. At some point, there comes diminishing returns on increasing variety. You don’t want a toolbox with too many similar tools, many of which accomplish the same task as the one beside it. Paralysis by overabundance of choice is a very real thing.

52 workouts is a good, solid amount – one for each week of the year. Within each workout, you can make subtle alterations to completely change the experience. One handed carries instead of two handed carries. Weighted lunges instead of unweighted lunges. One day a sandbag, the next a water jug. Flat ground sprints and hill sprints. Grok crawls and then backward Grok crawls (try it – it’s pretty tough!). Just keep moving!

The WOW archives will always be available, and you’ll always be able to return to them and do any that you liked or try any that you missed.

I’m excited to get back into more specific fitness coverage. You can expect regular posts on a variety of topics relating to physical culture, now that I can spend more energy on their research (and implementation into my own workout regimen). Thanks for reading, thanks for WOWing, and Grok on!

A few things to remember:

Keep the WOW tradition alive! Make your own workouts, using past ones as inspiration.
Pick the ones you like and focus on those. Progress. Get better. Add new wrinkles to existing workouts, rather than toss them aside for new ones.

What Are WOWs?

Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness that add a fractal and often fun and playful quality to the basic PBF protocol.
In most cases WOWs should only be completed by those that have mastered Level 4 of each Lift Heavy Things Essential Movement. Also, it’s recommended that WOWs replace one or both Lift Heavy Things workouts or the Sprint workout (depending on the WOW) each week instead of being done in addition to the Lift Heavy Things and Sprint workouts.
Learn more about WOWs and Primal Blueprint Fitness by getting the free eBook. And access all Workouts of the Week in the WOW Archive.

TAGS: workout of the week

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.