WOW: Dash, Lug and Burp

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.


Warmup: A couple rotations of the Grok Squat and a few 50 meter runs at moderate effort.

WOW: Dash, Lug and Burp: Stand 50 meters from your partner. Sprint to your partner, pick up the weight and return to your starting position as quickly (and safely) as possible. Then perform burpees until your partner has completed their cycle of sprint and carry. In this manner the weight will move from one end of the field to the other, back and forth, and partners will alternate performing the sprint/carry and burpees for 8 cycles.

Use a suitable weight for your ability level (20-50 lb will do for most people). Any type of weight (slosh tube, medicine ball, plate, old bowling ball, large rock, etc.) and carrying position (on shoulder, at chest, overhead, etc.) will do. This WOW was tested with a 50 lb sandbag, alternating shoulders during the carries, and is the recommended method.

Record your time. Submit your time and weight(s) in the comment board below.

*How to Perform a Burpee (with Pushups/Jumps): Drop down into the squat position. Place your hands on the ground about shoulder width apart and jump your legs back so that you are in the standard pushup position. Perform a pushup. As you come up from the pushup jump your legs forward so that you are back in the squat position. From the squat position jump straight up so that your feet leave the ground and your arms come up over your head. Here is a decent video example.


Solo: If performing this workout solo sprint 25 meters out and back before performing the carry out and back. Then do max burpees for 30 seconds to complete one cycle.

Large groups: If performing this workout in larger groups, pair up participants so that each pair has roughly the same fitness level and compete for time.

Weight variations: Lorenzo Lietti, the creator of this workout, suggests using a kettlebell, slosh tube (or barbell) and a sandbag for this WOW, carrying them in the following manner for the 8 cycles:

  1. Sandbag on right shoulder
  2. Slosh tube in rack position
  3. Kettlebell overhead right hand
  4. Sandbag overhead two-handed
  5. Sandbag left shoulder
  6. Slosh tube in rack position
  7. Kettlebell overhead left hand
  8. Sandbag overhead two-handed

Hat Tip:

This reader-submitted WOW passed the scrutiny and testing of me and my team. It comes courtesy of Mark’s Daily Apple reader Lorenzo Lietti. Thanks, Lorenzo!

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 WOWsreplace 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.

Reader-Submitted WOW Video

A big thanks to Mark’s Daily Apple reader and PBFer Kristen from perkinskit’s posterous for submitting this WOW video. Grok on!

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.

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31 thoughts on “WOW: Dash, Lug and Burp”

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  1. 1. Submit your own Workout of the Week. This month I’m interested in playful workouts/games that can be done with a partner or in a group

    cant beat a big game of chasies

  2. off topic but an interesting read:

    “Sugar is a key ingredient in most junk food, so they offered rats sugar syrup, similar to the sugar concentration in a typical soda beverage, for about 12 hours each day, alongside regular rat feed and water. After just a month on this diet, the rats developed behaviour and brain changes that Avena and Hoebel claimed were chemically identical to morphine-addicted rats.”

    1. “People aren’t going to change their behaviour. To me it’s about getting calories off the streets.”

  3. Love it! I can’t wait to try this one, doesn’t get any more functional than sprinting and carrying heavy weight… I think I might just carry my partner instead of a weight!

  4. One note on the burpees – technically, for a proper burpee, your hands and feet should not be on the ground at the same time during the transition to/from the push-up. I.e. you squat, kick out, your hands catch the ground and you stabilize your core and your feet land in the push-up position. Reverse on the way back – feet pull up and in, hands off the ground, land in a squat.

  5. 14:20 as a solo workout. still can’t convince anyone in the Wisconsin area to do this, or change their lifestyle. I’ll keep trying.

    as a side note it would be a good idea for we northerners to jump on this submit our own WOW’s. knowing that being outside in a few short weeks to months will be limited. I for one will be trying to do outside as much as i can, but I know that will be limited in other areas.

  6. Robert – I live in Green Bay and have completely changed my lifestyle over the summer! I am a Grok-convert…And don’t let winter slow you down – I’m getting back into dogsledding!

    1. Most definitely don’t want to slow down, BUT, I HATE cold weather. I am a transplant here from Kansas. I plan to establish a routine inside. I know our local High School opens its gym to the public for free. Maybe others do that as well. It would be weird lugging in my duffel bag, slosh pipe and kettelbells!

  7. Well I did the 50 meters then had a nap. Total time was 2 hours.

  8. I think my only problem is I don’t know metrics. How far is 25 meters? How many yards is it? I guess I could look up a conversion chart, but why are all of these things coming in with meters?

    1. The Imperial system which you are used to is ONLY still used by Liberia, Burma, and of course the United States.


      …1 gram of water takes up 1 cubic centimeter of space, and takes 1 calorie of energy to warm up by 1 degree Celsius…

    2. 1 yard = .9144 meters. It’s effectively the same so just go to a football field and fun to the 25 yard line and back. Easy. By the way, Google is a wonderful thing. 🙂

  9. Hi Mark,
    I just wanted to say that I love your blog and am so glad I found it.
    You and your lifestyle is very insiring!
    I am a teenager (I’m 19) and would love to know if you have any special recommendations for those that are still developing? I’m wanting to build muscle mass, and many of my friends and workmates would like to as well but they all would rather carb-load..

  10. What do you mean by “max” burpees? You just do them until you slow down, or until you think you can’t do another one?

      1. Got it! Thanks. So, it really comes down to choosing your partner wisely…lol:)

  11. on an unrelated note, are we to assume that Lady Gaga is a primal girl with her new dress made of meat?

  12. Can’t wait to do this one on Friday!! Every week I get so excited to see what the WOW is going to be!!! Thanks for keeping them fun and hard!

  13. This is a partner vs partner workout I suppose. The goal being to score more burpees than your partner. Nice!

  14. Very similar to Crossfit NASCAR. Except the CF run is a bit longer, and instead of burpees… we did sumo deadlift highpulls with 35lb kettlebell. Nice variation though. NASCAR almost killed me.

  15. 15:21 solo…i use our dressage arena 120 x 60m. Sprinted half way and back, lugged 60lbs (2 – 30# dumbs) half n back, avg’d about 8 burps ea set

  16. Great one! Did a modified solo version- used a 35 yard distance. 24k kettleweight. 9-10 burpees per round. 9:45 total time. Look forward to the next one Mark!

  17. Hated every minute of it, but finished in 15:49. Used yards instead of meters, carried a 20lb dumbbell, and did 8 reps of burpees for each set. Tried to rope in some co-workers, but they all backed out on me! Can’t wait to see what’s next 🙂

  18. To “the northerners”, when the weather is brutal, there are plenty of things you can do without having to step foot outside: lug your heavy object around your home – up & down stairs, jump rope, run in place, “flash dance” (fast feet run in place while pumping your arms).
    Keep moving & lead by example!

  19. Modified Push Ups -As I read your blog post, I couldn’t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.

  20. Thanks , I’ve recently been searching for information approximately this topic for a while and yours is the best I have discovered till now. However, what concerning the bottom line? Are you positive concerning the source?