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WOW: Easy As 1, 2, 3

Max cycles in 20 minutes of:

1 Pullup/Chinup [1]
2 Pushups [2]
3 Full Squats [3]

Warmup: A couple rotations of the Grok Squat [4] and Grok Hang [5].

How-to: Execute 1 pullup. Drop down and perfom 2 pushups. Get up and do 3 full squats (bringing your hips to below your knees). That’s one cycle. Repeat, but this time do a chinup instead of a pullup.

Variations: If you can’t do a proper pullup/chinup [1], pushup [2] or full squat [3] substitute movements from Levels 1-3 of Primal Blueprint Fitness [6] Lift Heavy Things (chapter 3).

Hat Tip: This workout is a favorite of mine. It’s a minor variation on a workout that is part of the SimpleFit protocol [7].

What are WOWs?

  • Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness [6] 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 [6]. And access all Workouts of the Week in the WOW Archive [8].

Reader-Submitted WOW Video

A big thanks to Mark’s Daily Apple reader and PBFer Todd from PrimalToad.com [9] for submitting this WOW video. Grok on!

P.S. I’d like to see Primal Toad going a little deeper in his squats, and making sure he starts his pullups/chinups from a dead hang.