Urban Heroes is a portfolio of functional fitness programs based on quest archetypes. It draws on role playing games (RPGs), video games, movies and other pop culture tropes, to create “nerd friendly” fitness using different character models. Urban Heroes began by focusing on “street-level” superheroes who combined fitness, parkour, and martial arts into a powerful package for the comic book “mean streets” environment. We’re expanding this into multiple models that are constantly evolving. Think of these fitness models as “character classes” with different attributes. Whereas a Berserker will use large weapons such as a Buster Sword requiring great functional strength, a Rogue uses a combination of high mobility and precision that requires dexterity, accuracy, technique, and stamina in order to move agilely and wield double weapons. A Monk character class will need a high degree of focus, core strength, and coordination to wield their trademark staff. More character classes are planned.

This spring, our focus is the character class: Rogue
The Rogue is a classic urban character in fantasy fiction, though not always a “hero”. The Rogue typically blends stealth, parkour-like high mobility, and accuracy and discretion in the use of their weapons. The Rogue archetype includes the fantasy or comic book interpretations of the thief or assassin: an agile individual who can enter guarded spaces silently in pursuit of a goal, and escape after achieving it.


The Rogue, as a fitness model, will focus on training for functional, whole-body strength, agility, mobility, and flexibility. This will include drills for: extremity and core strength; climbing, hanging, and hand-over-hand movement; parkour skills such as mantling, balancing and rolling; and martial arts skills such as single and paired weapons.