Tag: programming

New ZombieFit Programming Schedule!

by on Jun.18, 2012, under Fitness, WOD

Hey everyone! Over the past couple of months I have been experimenting with different options for ZombieFit programming. I want to introduce more functional movement (parkour) practice into our workouts while not diminishing the returns of our body-weight metabolic conditioning WODs. In that regard we are moving to a 5-day schedule with 2 rest days interspersed throughout. It will look like this:

Day 1 – MetCon (metabolic conditioning WOD like we have been doing)

Day 2 – MetCon

Day 3 – Rest Day

Day 4 – functional movement/parkour WOD

Day 5 – Rest Day

The reasoning for this is two-fold; the first being that ZombieFit is about functional fitness. We believe that functional movements performed at high intensity are the BEST way to get in shape and stay in shape. This schedule allows you to continue to advance your functional fitness while scheduling a specific workout to concentrate on parkour movements. The second reason for this schedule is rest. ZombieFit WODs and parkour take an extreme toll on an athlete’s body. I briefly flirted with the idea of just replacing our 3rd MetCon workout in our 3-day on, 1-day off schedule with a parkour WOD, however the practical application of this was difficult as it is just too much stress on the body for beginner and intermediate athletes. By adding an additional rest day the athlete will ideally be rested prior to the parkour WOD and prior to the first MetCon WOD.

Now, if you do not have the desire to undertake the parkour WODs you do not have to. I will not be programming a 3rd MetCon WOD during this 5-day cycle. However, we do have over 680 WODs in our archives that you can look at to get your fix. (For best results, pick a WOD randomly by entering an exercise in our search box. Challenge yourself!)

Parkour WODs:

This will be a WOD with the same levels as the MetCon WODs (etudiant, avancee, traceur) but will solely focus on a functional/parkour movement. This could be anything from balance training to vaults to kongs-to-precisions. Some of these exercises will be demonstrated via youtube video, while others will be described narratively. Each parkour WOD will concentrate on ONE movement. The goal of the WOD will be to practice the movement. There will be a short conditioning WOD after the movement practice for all levels using that parkour movement.

Please note that we will be repeating the movements trained in the parkour WODs multiple times. I will re-post the initial description of the movement in each subsequent Parkour WOD, however we will update the conditioning workouts.

I cannot emphasize enough the care and effort needed to ensure your safety when performing ANY functional movement. One of the things we believe is very important at ZombieFit is situational awareness. Look at your surroundings. Do not assume anything! Know where you are jumping from and where you are jumping to. DO NOT PERFORM A MOVEMENT IF YOU CANNOT REASONABLY DO IT. If you are uncertain then try the movement in a gym or with a bouldering pad underneath you. Yes, it is important to push yourselves, but do it in a safe and controlled manner. Progression is key! Do not try to kong a 6-foot gap if you’ve never done it on the ground.

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