Author Archive
WOD: 02/22/12
by ZombieFit on Feb.22, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of 10: 25m quadrupedal movement, 10 dips, 10 five-foot precisions and 10 push ups.
WOD 602
étudiant:
For time, complete 6 rounds of:
Run 100m sprint, rest 1 minute
avancee
For time, complete 10 rounds of:
Run 100m sprint, rest 1 minute
traceur:
For time, complete 10 rounds of:
Run 100m sprint, rest 30 seconds
Post time to comments.
Cool Down
handstand hold against a wall till failure x 3.
WOD: 02/21/12
by ZombieFit on Feb.21, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of 10: 25m quadrupedal movement, 10 dips, 10 five-foot precisions and 10 push ups.
WOD 601
étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.
avancee
3 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.
traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.
Post time to comments.
Cool Down
tabata push ups.
ZombieFit Seminar
by ZombieFit on Feb.20, 2012, under Misc.
Planning begins for our first ZombieFit Seminar!
WOD: 02/20/12
by ZombieFit on Feb.20, 2012, under WOD
Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)
WOD 600
On the minute, for 10 minutes, complete the following*:
étudiant:
100m sprint
avancée
100m sprint
10 air squats
traceur
100m sprint
10 air squats
5 push ups
Post time to comments.
*This means that you complete the prescribed movements at the start of each minute. Once completed, you rest for the remaining time in the minute and then start over again at the beginning of the next minute.
WOD: 02/15/12
by ZombieFit on Feb.15, 2012, under WOD
Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)
WOD 599
10, 8, 6, 4, 2, 4, 6, 8, 10 repetitions for time of:
étudiant:
burpees and sit ups.
avancée
burpees, sit ups and double unders.
traceur
burpee pull ups, sit ups and double unders
Post time to comments.
Cool Down
100 m walking lunges.
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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:
