WOD: 01/26/12
by ZombieFit on Jan.26, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**
**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.
WOD 584
étudiant:
Perform the following movements for time:
25 air squats
25m quadrupedal movement
25 push ups
25m quadrupedal movement
25 sit ups
25m quadrupedal movement
25 jumping pull ups
25m quadrupedal movement
25 five foot precisions
avancée
Perform the following movements for time:
50 air squats
25m quadrupedal movement
50 push ups
25m quadrupedal movement
50 sit ups
25m quadrupedal movement
50 jumping pull ups
25m quadrupedal movement
50 five foot precisions
traceur
Perform the following movements for time:
50 air squats
50m quadrupedal movement
50 push ups
50m quadrupedal movement
50 sit ups
50m quadrupedal movement
50 jumping pull ups
50m quadrupedal movement
50 five foot precisions
Post time to comments.
WOD: 01/25/12
by ZombieFit on Jan.25, 2012, under WOD
Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 10 push ups, sit ups, pull ups (may sub w/ jumping pull ups), and air squats
WOD 583
étudiant:
tabata squats and tabata push ups.
avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups
traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.
Each repetition is 1 point. Total up your points and post them to comments. There is no rest in-between sets.
WOD: 01/24/12
by ZombieFit on Jan.24, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 mile.
3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups
WOD 582
For time, complete the following:
étudiant:
20 push ups
40 jumping jacks
20 sit ups
40 jumping jacks
20 air squats
40 jumping jacks
20 jumping pull ups
rest 1 minute: 400m sprint.
avancee:
25 push ups
25 jumping pull ups
25 sit ups
25 jumping pull ups
25 air squats
25 jumping pull ups
25 5 foot precisions
25 jumping pull ups
Rest 1 minute: 400m sprint
traceur:
25 push ups
25 pistols left leg
25 handstand push ups
25 pistols right leg
25 pull ups
25 knees to elbows
25 5 foot precisions
25 jumping pull ups
Rest 1 minute: 400m sprint x 2
Post time to comments.
WOD: 01/22/12
by ZombieFit on Jan.22, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).
WOD 581(Rapture WOD)
5 rounds for time of:
étudiant:
25 jumping jacks
25 air squats
25 push ups
25m quadrupedal movement
avancee
25 pull ups
25 air squats
25 push ups
50m quadrupedal movement
traceur:
25 pull up-burpees
25 air squats
25 handstand push ups
100m quadrupedal movement
Post time to comments.
WOD: 01/21/12
by ZombieFit on Jan.21, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).
WOD 580
étudiant:
5 rounds for time of 10 burpees and 10 push ups.
avancee
5 rounds for time of 10 burpees and 15 push ups
traceur:
10 rounds for time of 5 burpees and 5 handstand push ups
Post time to comments.
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ZombieFit
What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are lacking in today's society. ZombieFit hopes to change that.
What if you woke up tomorrow to find your city overridden with zombies, would you survive? This may seem childish, but by preparing for the impossible, you'll be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a traceur.
Our goal is to be instructive in functional fitness and the parkour ideology. We sincerely hope you learn something from this site. Whether you need zombies to motivate you, or just want a good workout/place to learn parkour, we'll be able to help.You can also subscribe by email by filling the field below:
