Primal Blueprint Fitness - Crossfit Praha

Run like Grok

All out effort

once a week

Four opportunities

during the week to

either move slowly,

play or rest. Use

these days to reach

your weekly low level

aerobic activity goals,

to incorporate work or

sport specific training

for a custom program,

to have fun and to

take recovery days

when you need some

rest.

Move Slowly

Get 3-5 hours of 55-75%

max HR each week.

Play

It’s not all about training.

Play is what training is for.

Rest

Relax and recover.

Four opportunities

during the week to

either move slowly,

play or rest. Use

these days to reach

your weekly low level

aerobic activity goals,

to incorporate work or

sport specific training

for a custom program,

to have fun and to

take recovery days

when you need some

rest.

Move Slowly

Get 3-5 hours of 55-75%

max HR each week.

Play

It’s not all about training.

Play is what training is for.

Rest

Relax and recover.

Four opportunities

during the week to

either move slowly,

play or rest. Use

these days to reach

your weekly low level

aerobic activity goals,

to incorporate work or

sport specific training

for a custom program,

to have fun and to

take recovery days

when you need some

rest.

Move Slowly

Get 3-5 hours of 55-75%

max HR each week.

Play

It’s not all about training.

Play is what training is for.

Rest

Relax and recover.

Four opportunities

during the week to

either move slowly,

play or rest. Use

these days to reach

your weekly low level

aerobic activity goals,

to incorporate work or

sport specific training

for a custom program,

to have fun and to

take recovery days

when you need some

rest.

Move Slowly

Get 3-5 hours of 55-75%

max HR each week.

Play

It’s not all about training.

Play is what training is for.

Rest

Relax and recover.

Progressive Bodyweight

Strength Training Day

• or -

Workout of the Week

Progressive Bodyweight

Strength Training Day

• or -

Workout of the Week

Sprint routines

as described

on p. 68 in the

ebook

Move Slowly

see p. 2 3

Play

see p. 76

Rest

see p. 79

Move Slowly

see p. 2 3

Play

see p. 76

Rest

see p. 79

Move Slowly

see p. 2 3

Play

see p. 76

Rest

see p. 79

Move Slowly

see p. 2 3

Play

see p. 76

Rest

see p. 79

See the Lift Heavy

Things Protocol in

the Primal Blueprint

Fitness ebook (start-

ing on p. 3 0 )

Visit Mark’s Daily

Apple each week for a

new optional Workout

of the Week (WOW)

See the Lift Heavy

Things Protocol in

the Primal Blueprint

Fitness ebook (start-

ing on p. 3 0 )

Visit Mark’s Daily

Apple each week for a

new optional Workout

of the Week (WOW)

15–25 min. varies 10–45 min. varies varies 10–45 min. varies

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Description:

Where To

Find:

Time:

Sprint

Move Slowly/

Play/Rest

Lift Heavy Things

(or WOW)

Move Slowly/

Play/Rest

Move Slowly/

Play/Rest

Lift Heavy Things

(or WOW)

Move Slowly/

Play/Rest