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"Nothing is as certain as that the vices of leisure are gotten rid of by being busy."
--Seneca-- (5 BC - 65 AD)

APK Warm-Up

Workout- Perform as many of the following in 30 minutes as you are able. Each carries a specific point-value when completed. Post chosen skills and total points garnered to comments.

5 Point Skills-

Handstand- 5:00 total time inverted

L-Sit - 2:00 total time in perfect 90-degree hip position

100 Jump-rope Double-Unders (Rope makes two passes for each jump)

25 L-Pull-Ups

100 Burpees

3 Point Skills-

10x100m sprint repeats

15 Handstand Push-Ups

25 Pull-Ups

100 Squats

1 Point Skills-

50 Push-Ups

Run 1 mile

30 Box Jumps

Front Plank- 1:00

Post total points to comments. Compare to 7-9-08

The APK WOD-Powered by Primal Fitness

Users' Comments

Display 7 of 7 comments

1. 08-08-2008 07:50

is there a work out plan or page I can go use to work up to W.O.D? I just started training and need a good work routine to get me back in shape for parkour..or at least conditioned for it.

what I mean is I'm not in horrible shape I just cant do things like a hand stand yet or some of the other things Ive seen on W.O.D.

Moxy!

2. 08-08-2008 07:52

holy shit

farsidepk

3. 08-08-2008 09:23

Hi Moxy, try scaling the WOD. Primal Fitness is a Crossfit affiliate, and Crossfit WODs are desired to be scalable so everyone can participate.
Or you could train the APK Warmup, the link is in red at the top, above the WOD.

Here's my score, much improved from last time:
5 - 5 min handstand
5 - 25 L-sit pullups
3 - 10x100m sprints
3 - 100 squats
1 - 50 pushups
1 - 30 box jumps
1 - 1min front plank
Totalling 19 poin

Usermammal

4. 08-09-2008 05:10

Amazing workout I only got 10 points though. I did all 1 points then the 25 pull ups and 100 squats. The 100 squats sucked I am so sore from them I can barely walk.

LOTRFreak993

5. 08-10-2008 07:42

Moxy, you could just do the 1point skills to start with. then, if you have time or are able, do some 3 point skills. just modify it to your ability

DrKlunk

6. 08-10-2008 10:35

I don't have access to a pull up bar (not even a good tree around!) otherwise I might have done the 25 pull ups.
5.5 points-
100 squats (3)
1:00 plank (1)
50 push ups (1)
15 box jumps (.5? :grin