WOD: 071708 : Going Primal On Your “You Know What!”

I saw a workout, recently, on one of my favorite websites, American Parkour. I liked what I saw; however, I wanted to add my New Warrior Training style twist to it. Thus I modified it for the use of kettlebells or dumb bells. If you do not have access to either, no worries.

I listed the Parkour workout below the New Warrior Fitness Training workout, as well. This workout is one of those, “get your butt outside, and WORK!” workouts. So, bring plenty of water, plenty of focus, and leave the whining at home. Butch up!

New Warrior Fitness Training WOD:
Workout- Mark a 50m course (about 55 yards or a couple of yards past sideline to sideline on a football field), perform the following for time:

Lunge & Twist 50m, count total reps

Perform as many Alternating Kettlebell Floor Presses as Lunges (divide reps equally on each side: i.e. 30 lunges= 15 KB floor presses on ea. side)

Burpee + Lunge & Twist 50m, count total reps

Perform as many Kettlebell Snatches as burpees (divide reps equally on each side)

Sprint 50m

25 Burpees

Sprint 50m

25 Alternating KB Floor Press

Sprint 50m

25 Kettlebell Snatches

Sprint 50m

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No Equipment/No Problem:

American Parkour Workout

Workout- Mark a 50m course, perform the following for time:

Lunge & Twist 50m, count total reps

Perform as many push ups as Lunges

Burpee + Broad Jump 50m, count total reps

Perform as many Pull Ups as burpees

Sprint 50m

25 Burpees

Sprint 50m

25 Dive Bomber Push Ups

Sprint 50m

25 Pull Ups

Sprint 50m

Be sure to stop by the American Parkour website, sign up for their WOD newsletter. http://www.americanparkour.com

Tags: American Parkour, broad jump, burpee, dive bomber push ups, dumb bells, kettlebell floor press, kettlebell snatch, Kettlebells, lunge, lunge and twist, no gym equipment workouts, Primal Fitness, pull ups, push ups, sprinting, WOD, workout of the day