Run for 30 to 60 minutes, preferably on a trail or through a park mixing in as many different functional movements as you wish. If you are accomplished at Free Running or Parkour, this should be a blast; if you are not, why not try your hand at some simple bench jumps, wall climbs, tree pull ups, whatever tickles your fancy.
Keep intensity high and ensure that you do something a bit more than just running around a paved, flat circuit. Even if it's just stopping occasionally for some push ups, squats, or burpees; it will be worth it.
The object is to have a fun Saturday workout that will build fitness, test your limits, and not be boring.
Post your workout to comments.
Check out these links for ideas -
http://www.youtube.com/watch?v=Qd0huoFLLqI
http://www.youtube.com/watch?v=6ZLPs2a9rsE
40:05 in the Brecks at Lakenheath Village
ReplyDeleteSporadic squats, push ups, bear crawls into push ups, rotisserie planks, chasing rabbits, hurdle jumps (without hurdles), standing jumps over holes, crawling under & over fences, sprints when the ground was flat
Thanks for the run day :-)
Did this at the HS track at Lakenheath. All in all 3.84 miles, 15 burpees, 30 squats, 25 push ups, 20 double unders, ran over a picnic table or two in 38 mins. Turned out to be pretty fun!
ReplyDeleteChief's Scoreboard -
ReplyDeleteCut a little short of 30 minutes after mixed results through the streets of Bristol...felt awesome, lots of jumps, balances, and hurdles...oh, and one bloody, bruised, and swollen shin :-) First attempt at Parkour = awesome, but painful.