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
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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.
WOD: 01/20/12
by ZombieFit on Jan.20, 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 579
For time:
étudiant:
Lunge walk 200m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.
avancee
Lunge walk 300m, then lunge walk backwards 200m. Make sure your knee touches the ground on every lunge.
traceur:
Lunge walk 400m, then lunge walk backwards 300m. Make sure your knee touches the ground on every lunge.
Cool Down
2 x 100m sprint
New Chicago Wolf Pack Video!
by Jesse on Jan.19, 2012, under Media
Check out JefeD and other familiar Chicago traceurs in their
newly released video, “One Year of the Wolves”!
It’s Their best video yet!
WOD: 01/16/12
by ZombieFit on Jan.16, 2012, under WOD
Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds for time of: 10 air squats, 10 push ups, 10 jumping jacks, 100m sprint
WOD 578
21-15-9 repetitions for time of:
étudiant: Push ups, sit ups and air squats. At the end of the entire workout do static holds for 15 seconds. Plank in the push up position, sit in the squat position, and hold V positions for sit ups.
avancée
Push ups, sit ups, burpees, squats. Static hold at the end of the entire workout for 30 seconds. Plank in the push up position, sit in the squat position, and hold V positions for sit ups.
traceur
Push ups, sit ups, burpees, pull ups. static hold the end of each set for 45 seconds. Plank in the push up position, sit in the squat position, hold V positions for sit ups, and hold arms at 90 degree angle on bar for pull ups.
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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:
