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WOW – August 8th

pbf wow 2

Complete 3 cycles, without putting the weight down:

6 Cleans
6 Presses
6 Squats
6 Bent Over Rows


Warmup: 30 second Grok Squat, lateral, forward, and backward leg swings (10 each leg).

Time was of the essence this weekend, and I knew I wouldn’t find time to get anything done during the symposium, so I had to come up with a quick, efficient workout. Before I headed out to UCLA, I grabbed a reasonably heavy sandbag (around 70 pounds, maybe) and threw this together.

It’s pretty simple. It’s right there in the description. Grab a weighted object (sandbag, barbell, kettlebell, rock, slosh tube, etc) and do not put it down until you have completed three full cycles of the prescribed workout. It becomes sort of a metabolic, tabata-esque workout, because you’d rather just get it all over with than hang around holding a heavy object in between cycles.

Here’s a for reference. I went straight from the clean and press into the squats, and then straight from the squats into the bent over rows, and repeated two more times after a brief “break” (holding the bag hardly constitutes as a break).

A few things to remember:

  • Keep everything tight. Because it’s a tiring workout and you’re doing reasonably complex, compound movements, injury is a possibility. Keep that neutral spine and you’ll be okay.
  • Squats can be back or front.
  • Pick a weight that’s moderately challenging.


Pick a weight that is suitable for you based on your fitness level. Add up to two more cycles if three doesn’t cut it for you.

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