Parkour – WOD
warmup 30 min. Navy SEAL workout
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
SGPT hip mobility drill groiner – 3 cycles
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20
You can scale up on each of these exercises and add more to each one.
Parkour (urban obstacle course) for 30 minutes minimum
think of yourself on the obstacle course at BUD/S , Special Forces or the local Police Academy.
A local park, hotel parking lot or urban area is perfect to get creative and create your own Parkour experience.
Do as many of the following as possible and add more if you like.
Jump over small walls and mantle up and jump over tall walls, run at least five 30 meter sprints, run up and down stairs, do a set of jumping jacks, do 3 forward rolls, do 10 handstand pushups, balance and walk across a beam or wall, do five pistols (one legged squat) each leg standing on a wall or picnic table, using a small wall do 15 dips, run lateral across a parking lot for 10 meters and touch down your hand and sprint again for five times. Jump onto a small wall or box at least 2 ft high for 15 times. Get creative, add more if you like and mix it up and have fun with this workout. Post your exercises you did and where you did them.
Yoga cobra stretch – 10
Yoga frog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
Yoga downward dog – 10
Yoga frog – 10 minutes
10 minutes of deep breathing/meditation/visualization
example of a “pistol” video:
for your enjoyment – a parkour video:
“Be hard to kill”. Anonymous
A Navy SEAL style workout designed for Justin N., Will M, Zak S, Shane P, Jake B, Travis R, and every athlete that wants to improve their body and mind.
Post what all you did on your Parkour course to comments below and please ask if you have any questions on the stretches.