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WOD 12-26-05

Monday, 26 December 2005

Yay! More Parkour intervals!

The APK Warmup

Workout:

This workout features what I call Parkour intervals. If the weather is currently too crappy to train outside, you can sub jump-rope or burpees for the appropriate times.

Find an area anywhere from 20-50m long, with assorted obstacles. Start at one end of your path, and make a run through at about 50% max speed. Repeat going the other way. At each pass, ramp up the intensity until you are at around 90% speed, this is your workout pace.

You will perform 10 intervals of 1:00 each with :30 seconds rest in-between. Try to vary your movements and paths as you progress, and make as many passes through your chosen envirnonment as needed to reach your time. Keep intensity as close to 100% as possible while still staying smooth and fluid.

Post questions or general comments to the comments section. Compare to 12-17-05

Users' Comments

Display 5 of 5 comments

1. 12-26-2005 07:23

This was fun. A snowy day on the playground, which always leads to this great mindfulness of each step to avoid injury. Trained with Emmie, and this was her first real effort at Parkour. Needless to say, she did great, and we both had a lot of fun stringing together combinations through the various playground implements!

gearsighted

2. 12-26-2005 16:45

Dark and wet out :] But it was a nice 43 degrees out! Utilized the playground and picnic area across the street for some runs involving underbars, picnic bench kongs, speeds, and dashes, tic tacs on slick bars and some bursts of QM!

Methinks ima work on some handstands now :]

akh

3. 12-26-2005 16:59

pkemmie finally did some pk, he he. Like "Gear" said we went to a snowy, slippery playground and had tons of fun. My big move of the day was the gate valt, I loved it!! and until I learn something else it will be my favorite move. :grin

pkemmie

4. 12-26-2005 21:29

i did parkour for 5 hrs today so i figure i got todays workout in somehow.

Demon

5. 12-26-2005 23:32

So while everything was wet today from the rain and the gym was closed, I did find some pull-up bars that I could use. I put on some gloves because my hand is still ripped. The gloves didn't help much as more skin came off from the same spot, but I did get a bunch of reps/sets in before I couldn't do anymore.

cake

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