Tag: safety

Parkour WOD: 07/01/12

by on Jul.01, 2012, under Parkour WOD

Parkour WOD 3

What are we training?: Safety Rolls!

The safety roll or “parkour” roll is another essential skill that must be mastered prior to performance of any intermediate or advanced parkour movement. You should practice this rolls so that the movement is natural and instinctive. You will never know when you will need to roll out of a failed vault or precision and often you will not have time to think about rolling. This is the most important parkour movement you will learn.

How can you practice it?:

You can watch this video for a simple progression into teaching yourself to roll. Some keys to remember:

Practice on a soft surface when first starting to learn the movement.

If at ANY time the movement hurts anywhere you are doing it wrong.

Do not rush this movement, take your time and learn the skill. The parkour roll can and will (if you train long enough) save you from severe injury.

Why is this important?

Again, safety. When performing movements at full-speed or from any height you may find yourself heading towards the ground quickly and without having enough time or ability to absorb your landing appropriately. At that point you will do a roll and essentially take your momentum forward instead of into the ground, thereby distributing the force of the landing/bail across your entire body; instead of just on your legs.

We also can use the same physics to demonstrate the utility of a parkour safety roll as we did in the last Parkour WOD. By performing the roll you essentially increase the time of the landing while decreasing your change in velocity, thereby reducing the total acceleration of the fall/bail. As with the parkour landings, this decrease in acceleration lessens the total force of the fall/landing and results in less stress on your body.

The WOD:

Warm Up:

3 rounds of 10 push ups, 10 sit ups and parkour squats


Roll Progression in the above video. Practice the movement until you are able to roll without pain and smoothly from your feet. Once you have achieved this expertise perform an additional 50 rolls.


50 safety rolls from the ground level.

25 safety rolls from a slight fall (2-4 feet in height). Make sure you jump from your take-off point and get some extra height. You will do the exact same thing as in the last Parkour WOD except at your landing you will go into your parkour roll rather than absorbing the impact with your legs. Practice the progression and take your momentum parallel to the ground instead of perpendicular.

25 safety rolls from the end of a vault (kong, speed, dash).


Same as avancee, however you should be performing the first set of 25 rolls out of a drop of at least your shoulder height. DO NOT ATTEMPT THIS UNLESS YOU HAVE COMPLETE KNOWLEDGE OF THIS MOVEMENT.

The second set of 25 should also be at the end of a vault, however you should attempt the roll with another movement after it, e.g. kong-roll-speed.

Note: These WODs are NOT for time. Learn the movement to the best of your ability.


All levels:

For time, perform 3 rounds of:

20 sit-ups
20 push-ups
20 air-squats
20 pull-ups (may sub with jumping pull-ups)

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New ZombieFit Programming Schedule!

by on Jun.18, 2012, under Fitness, WOD

Hey everyone! Over the past couple of months I have been experimenting with different options for ZombieFit programming. I want to introduce more functional movement (parkour) practice into our workouts while not diminishing the returns of our body-weight metabolic conditioning WODs. In that regard we are moving to a 5-day schedule with 2 rest days interspersed throughout. It will look like this:

Day 1 – MetCon (metabolic conditioning WOD like we have been doing)

Day 2 – MetCon

Day 3 – Rest Day

Day 4 – functional movement/parkour WOD

Day 5 – Rest Day

The reasoning for this is two-fold; the first being that ZombieFit is about functional fitness. We believe that functional movements performed at high intensity are the BEST way to get in shape and stay in shape. This schedule allows you to continue to advance your functional fitness while scheduling a specific workout to concentrate on parkour movements. The second reason for this schedule is rest. ZombieFit WODs and parkour take an extreme toll on an athlete’s body. I briefly flirted with the idea of just replacing our 3rd MetCon workout in our 3-day on, 1-day off schedule with a parkour WOD, however the practical application of this was difficult as it is just too much stress on the body for beginner and intermediate athletes. By adding an additional rest day the athlete will ideally be rested prior to the parkour WOD and prior to the first MetCon WOD.

Now, if you do not have the desire to undertake the parkour WODs you do not have to. I will not be programming a 3rd MetCon WOD during this 5-day cycle. However, we do have over 680 WODs in our archives that you can look at to get your fix. (For best results, pick a WOD randomly by entering an exercise in our search box. Challenge yourself!)

Parkour WODs:

This will be a WOD with the same levels as the MetCon WODs (etudiant, avancee, traceur) but will solely focus on a functional/parkour movement. This could be anything from balance training to vaults to kongs-to-precisions. Some of these exercises will be demonstrated via youtube video, while others will be described narratively. Each parkour WOD will concentrate on ONE movement. The goal of the WOD will be to practice the movement. There will be a short conditioning WOD after the movement practice for all levels using that parkour movement.

Please note that we will be repeating the movements trained in the parkour WODs multiple times. I will re-post the initial description of the movement in each subsequent Parkour WOD, however we will update the conditioning workouts.

I cannot emphasize enough the care and effort needed to ensure your safety when performing ANY functional movement. One of the things we believe is very important at ZombieFit is situational awareness. Look at your surroundings. Do not assume anything! Know where you are jumping from and where you are jumping to. DO NOT PERFORM A MOVEMENT IF YOU CANNOT REASONABLY DO IT. If you are uncertain then try the movement in a gym or with a bouldering pad underneath you. Yes, it is important to push yourselves, but do it in a safe and controlled manner. Progression is key! Do not try to kong a 6-foot gap if you’ve never done it on the ground.

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