As you know, a kong is one of the basic parkour vaults. In order to train the kong movement, Z-fit will be adding “kong walks” to certain WODs. A kong walk is just the kong movement performed on the ground.

Start in a crouch with your hands in front of your knees and shoot your hands out in front of your body. Keep your hips up and then shoot your legs through your hands. This is a powerful movement. Check out this great example from AmericanParkour’s DemonDrills: