Warmup: 30 second Grok Squat, three light sprints at 70%.
It was the unholy confluence of corporate ethics lapses and shortsightedness, governmental/corporate collusion, and personal irresponsibility that set the stage for the “Flip That House” phenomenon, and we’ve seen what damage it wrought. As a nation, we’re still reeling from the effects. This week’s WOW, dubbed “Flip That Log,” also requires a triumvirate of preconditions – strength, speed, and a heavy log (or log analog) – for successful implementation, and it too will cause great microtrauma, only this time to your musculature. And the effects will only be felt for a day or two, rather than years. And it will all be beneficial.
“Flip That Log” is simple: flip a log end over end (using explosive hip extension to get the log up to chest height, then drive it up and over using your shoulders and by pushing/running with your legs) for roughly 25 meters, then pick it up by one end and drag it backward to your starting position. Rest for about a minute and repeat three more times. Don’t let the simplicity lure you into complacency; this is a tough, tough workout that hits your entire body. It’s a quintessential strength-and-conditioning routine. You’re lifting, pushing, extending, sprinting, and pulling. You work your hips, your glutes, your quads, your shoulders, your lats. Name it and it’s being used. Short, sweet and to the point.
The hard part will be finding the log. Railroad ties, big tires, a heavy bag, a slosh tube filled to the brim with water, small abandoned refrigerators, and heavy lumber will all work – basically, anything that requires significant effort to flip end over end. The taller and heavier the thing is, the more difficult the exercise will be (although the taller it is, the fewer flips you’ll have to make to hit 25 meters). What’s important is that it’s heavy for your skill and strength level. That might mean a thirty pound log or it might mean a two-hundred pounder. It’s all very relative. You’ll also most likely have to perform this outdoors, and, since it’s February, that could mean snow/rain/cold, depending on where you’re located. I can do this on the beach in 72 degree weather, and I realize that I’m lucky. Sorry about that, guys! Still, make it work. The workout is short, remember, and the intensity required will warm you up in a couple minutes. If you do it right, you won’t even notice the cold.
A few things to remember:
Because this is an explosive exercise, you’ll have to maintain a neutral back position, even as you’re tossing and dragging logs. Don’t let your form get away from you. Keep a tight torso to keep a healthy spine.
Go as fast as you can. This is geared toward conditioning, rather than strength.
Add a couple more cycles if you feel up to it. If you have access to different logs, try switching each cycle. Go long and lighter first, then shorter and denser. The movement dynamics are different depending on the height and weight even as the foundational movement stays the same, which means different logs will hit you in different places.
Do this WOW for time. How quickly can you get through it? Time yourself and share your details in the comment board.
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.
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.