Van der Werfstraat Wall

Today's workout took me back outdoors, just without the beautiful scenery of Sicily. A few weeks ago, I walked past this stretch of wall on the Van der Werfstraat in Leiden and thought it looked like a great spot to do some bodyweight, parkour style gymnastic training. I decided not to film this in its entirety because I knew it would take a while and it would be very repetitive. I did however, film a clip just to explain what each exercise was intended to look like. The workout was as follows:

10 wall muscle ups

1 handstand wall circuit

8 wall muscle ups

2 handstand wall circuits

6 wall muscle ups

3 handstand wall circuits

4 wall muscle ups

4 handstand wall circuits

2 wall muscle ups

5 handstand wall circuits

This was tough, and I recommend getting gloves. I didn't and wound up with a few cuts on my hans from small shards of glass. The wall was just shy of 9 feet high - perfect height for this type of routine. I finished in 15:14. Chickaro did it in 29:09. We were both feeling it in the shoulders and core, but I gotta say, I really liked using the wall. It requires a different kind of strength to climb and walk on your hands than you build in the weightroom. I think I'm going to incorporate this location into some runs in the future.

From Oct 1, 2009_2

From Oct 1, 2009_2