WOW Progress Check: Easy As 1, 2, 3

March 7, 2011

Max cycles in 20 minutes of:
1 Pullup/Chinup
2 Pushups
3 Full Squats

How-to:
Warmup: A couple rotations of the Grok Squat and Grok Hang.
Progress Check: You did this one back in August of last year. Today, you’re going to do it again to see how your current level of training compares to the last time. Try to beat your old score!
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, pushup or full squat substitute movements from Levels 1-3 of Primal Blueprint Fitness 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.

What Are WOWs?

Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness that add a fractal […]

Original post by Mark Sisson

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