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30 Days of ZombieFit – Day 7

May 6, 2012 by Leave a Comment

After three days in a row of training I decided to take Saturday (Day 6) off. After all, who gets attacked by Zombies on a Saturday?

Seeing as today was a Sunday I decided to head around to the local school to do my workout while Zoe did her sprints there.

Today’s workout: WOD 647

Warm Up

400m run

3 rounds of:

  • 25m quadrupedal movement
  • 10 push ups
  • 10 jumping pull ups
  • 6 safety rolls from walk (3 each side)

Conditioning

avancee:

On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

If you cannot complete all movements within the minute time frame, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

I subbed out the sit ups for chin ups. Why? Chin ups work your core stabilizers much harder then a sit up, they also help balance out the push ups with some much needed pulling for the upper body.

Here’s what my minutes looked like:

  1. 5 push ups, 5 air squats, 2 chin ups
  2. 5 push ups, 5 air squats, 2 chin ups
  3. 5 push ups, 5 air squats, 2 chin ups
  4. 5 push ups, 5 air squats, 2 chin ups
  5. 5 push ups, 5 air squats, 2 chin ups
  6. 10 push ups, 5 air squats, 2 chin ups
  7. 10 push ups, 5 air squats, 2 chin ups
  8. 10 push ups, 5 air squats, 2 chin ups
  9. 10 push ups, 5 air squats, 2 chin ups
  10. 10 push ups, 5 air squats, 2 chin ups
  11. 10 push ups, 10 air squats, 2 chin ups
  12. 10 push ups, 10 air squats, 2 chin ups
  13. 10 push ups, 10 air squats, 2 chin ups
  14. I went overtime so I finished my round, added 2 burpees and rested until minute 14
  15. 10 push ups, 10 air squats, 2 chin ups
  16. 10 push ups, 10 air squats, 4 chin ups
  17. 2 burpees (overtime)
  18. 10 push ups, 10 air squats, 4 chin ups
  19. 2 burpees (overtime)
  20. 10 push ups, 10 air squats, 4 chin ups

All up I did 145 push ups, 120 air squats, 40 chin ups and 6 burpees.

Cooldown

Walk home and stretch

Image: pasukaru76

30 Days of ZombieFit
← 30 Days of ZombieFit - Day 530 Days of ZombieFit – Day 8 →
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18

Related posts:

  1. 30 Days of ZombieFit – Days 26-30
  2. 30 Days of ZombieFit – Days 13, 14 and 15
  3. 30 Days of ZombieFit – Day 25
  4. 30 Days of ZombieFit – Day 17
  5. 30 Days of ZombieFit – Day 8
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About Kyle

Kyle Wood is an expert at getting out of shape desk jockeys and nerds into great physical condition. Offline in his day to day life Kyle is a Personal Trainer and works for himself at Fitter Faster Stronger PT.

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