Tag: metabolic conditioning
WOD: 11/22/09
by ZombieFit on Nov.21, 2009, under WOD
Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)
WOD 28
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.
WOD: 10/27/09
by ZombieFit on Oct.26, 2009, under WOD
Warm Up: run 1/2 mile, bike 1/2 mile, row 250 m.
3 rounds of: 10 parkour squats/air squats; 20 sit ups; 10 push ups
WOD 9
étudiant:
5 rounds for time of:
10 jumping pull ups; 10 sit ups; 10 twelve inch box jumps.
avancée:
5 rounds for time of:
10 pull ups; 10 sit ups; 10 twenty-four inch box jumps
traceur:
5 rounds for time of:
10 L-sit pull ups; 10 sit ups; 10 thirty-six inch box jumps
Cool Down
200m quadrupedal movement.
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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.
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