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WOW, October 7th


The WOW for this week was not fun. I am by no means a runner, in any form. For a little History lesson, I have wrestled, boxed and played Rugby for most of my life. With Rugby there is a lot of sprinting, but really you are so sore and tired by the fifth minute, it’s more like a lopping trot. This week incorporates more of the Hunter Gatherer lifestyle. Use your skills to track the beast, sprint for it then kill it. No heavy weights this week, just running. Have I mentioned how much I love running?

Well, let’s get into this;

WOW: Merry Go Round

2 miles for time:

400+ Meter Sprint
Walking Lunges
Broad Jump

This workout is designed to be done with a partner or group. 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.

This workout is designed to be done with a partner and is best done on a track. From the starting line Partner 1 sprints around the track while Partner 2 performs walking lunges. When Partner 1 circles the track and reaches Partner 2 the switch is made. Now Partner 2 sprints and Partner 1 performs walking lunges until Partner 2 reaches Partner 1. At this point another switch is made. This time, though, instead of walking lunges Partner 2 will perform broad jumps around the track until Partner 1 catches up. Proceed in this manner, alternating sprints with walking lunges, broad jumps and a slow walk (the one reprieve in this WOW) until both players have completed 8 laps (2 miles).

Note your total time. Record it in today’s comment board, and use it to compare to future times.

Tip: This is a timed, high-intensity WOW, so I do encourage you to push yourself. That said, keep in mind that you will likely be performing walking lunges and broad jumps for 1 1/2 minutes or more at a time. And, admittedly, your sprints by the end of this workout will likely look more like a jog than an all-out sprint. Thus, it may pay to pace yourself.


  • This workout is best done in groups. Match participants by fitness level so that pairs are evenly matched with other pairs, and then compete for time.
  • This workout can also be done solo. Instead of waiting for a partner to catch up with you to signal your transition, transition every 1 1/2 minutes.
  • To decrease the intensity add another round of walking to the cycle so that you do walking lunges, walking, broad jump, and then walking again in between sprints.
  • Get creative and add other bodyweight movements to the cycle. In addition to walking lunges and broad jumps you could leap, Grok crawl, perform walking pushups, etc.

Have fun with this. Workouts of the Week are an optional component of Primal Blueprint Fitness and should only be completed by those that have mastered Level 4 of each Lift Heavy Things Essential Movement.

  • It’s recommended that the 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.
  • As always, be safe, avoid injury and use proper lifting technique at all times.
5 Comments leave one →
  1. 08/10/2010 1:32 am

    With all the GrokFeasts I completely missed this!!

  2. 08/10/2010 6:47 am

    You …um…didn’t miss much…I got through it, and actually barefooted throughthe last two laps. certainly felt better than the first six!

  3. 25/10/2010 8:28 am

    yeah,I just thought you might want to know that your blog is messed up when you view it on my iphone. I?m not sure if it has something to do with my phone?s browser or your website? just saying…

    • 29/10/2010 10:08 pm

      thanks, I will check it out. may be just the formating of this page. Please look around at other pages too.

  4. 04/11/2010 6:33 am

    Hi just thought i would tell you something.. This is twice now i?ve landed on your blog in the last 3 weeks looking for completely unrelated things. Great Info! Keep up the good work.

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