zombiefit workouts
Time to have fun with an old school push/pull split
Like a kid on a playground, jump around and have fun
Lace up those lifting shoes, it's time to throw weight overhead and stand it up
It doesn't get much simpler than running, air squats, and push-ups
You got 'em on the ropes!
Row, row, row your boat, GENTLY down the stream
Are you Goose or Maverick? - cause you're going to flight school
The community benchmark that everyone loves to hate: Fran!
Pull yourself up by your own bootstraps
Lace up those speed walking shoes.
Life has ups and downs
Look what you did you little jerk!
A whole lot of pulling is on the menu today
Row, row, row your boat, GENTLY down the stream
Today is all about Front Squats
Like swinging upside down as a kid, just not like that at all
Squats, Lunges, and Bears - oh my!
Lace up those speed walking shoes.
Full body cardio session on your favorite machine to hate
I'll make a man out of you...now that song's stuck in your head :)
Plank you very much
It's a perfect day for a recovery ride
Death by chocolate is good, what about death by pistols?
Pavel - are you listening?
A fun full body explosive triplet
Like a kid on a playground, jump around and have fun
Today is all about clean and jerks
Hands on, hands off grasshopper
Nothing like squatting followed by running
Swinging your way into recovery
Let's end the month with a 5k run.
Time to have fun with an old school push/pull split
Ruck It Out
Things are about to get heavy
You and the speed rope are about to be good friends
When planks become rest periods, it's a good time
Row, row, row your boat, GENTLY down the stream
Just what the doctor ordered, Echo bike sprints
Up and down are the words of the day
Dust off that medball - it's going to get some use today
Lace up those speed walking shoes.
A take on a classic - Chad
A fun couplet to tax your whole body
A whole lot of pulling is on the menu today
Like a kid on a playground, jump around and have fun
Today is all about Clean and Jerks, so dust off that barbell
Zone 2 Half Murph
A fun full body explosive triplet
Lace up your rucking shoes and get ready to enjoy some time outdoors.
Run like the wind Bullseye!
I'll make a man out of you...now that song's stuck in your head :)
Pull yourself up by your own bootstraps
It's a perfect day for a recovery ride
A community classic: Angie!
Push yourself on this one - oh and the barbell too
A triplet for the ages - push, pull, hinge
Like a kid on a playground, jump around and have fun
Deads make it harder for you to become dead...so do them
Row faster you scallywag!
Nothing like squatting followed by running
Time to get spicy with a barbell.
Lace up your rucking shoes and get ready to enjoy some time outdoors.
Tempo. Back Squats. Today is going to be fun.
Get ready for a total body workout that is simple, not easy.
Push, Pull, Fly - But did you die?
It's a perfect day for a recovery ride
Row, row, row your boat
It's just 200 Snatches, no big deal
What the ruck?
Lace up those speed walking shoes.
Today is all about pull-ups...all of them
Want to be a pirate? Work that booty!
A full body triplet that will test your grit
Like a kid on a playground, jump around and have fun
Slow deadlifts will make you harder to kill
A little Murph practice anyone?
We like to call this one hip-hop. You're welcome.
Lace up your rucking shoes and get ready to enjoy some time outdoors.
Lace up those running shoes and settle in for a long run
Topsy-turvy day
How good are you at moving a barbell under fatigue? You're about to find out!
It's a perfect day for a recovery ride
You and the rings are about to become very close friends
A simple couplet of bench press and rowing focused on quality of movement
Bambi on ice
Active recovery day, hop on the rower and do an easy 5 rounds of 500 meters
Dust off that barbell and get ready for some heavy cycling.
Two movements that take a lot of practice, so we're giving you plenty of practice
After this workout you'll be more tactical
Like a kid on a playground, jump around and have fun
Row, row, row your boat, GENTLY down the stream
A cardio triplet for the ages
2 minutes sure does fly by when you're throwing weight overhead
How good is your grip? We're about to find out.
Lace up your rucking shoes and get ready to enjoy some time outdoors.
Like Will Byers, you're going to be stuck in the upside down for a while
Sanka - you dead man?
Life is full of ups and downs...so is this workout
Like a kid on a playground, jump around and have fun
Time to test that back squat, so bring your best
Push yourself with this of couplet of sprints and barbell rows.
The classic community benchmark: Jackie!
Lace up your speed walking shoes.
Let's kick things off with a 5k run.
I'll make a man out of you...now that song's stuck in your head :)
A full body triplet that will test your grit
It's a perfect day for a recovery ride
Lots and lots of squats - enough said
Can you keep the same pace from round 1 to 10?
A triplet for the ages - push, pull, hinge
Like a kid on a playground, jump around and have fun
Just what the doctor ordered - heavy power cleans!
Row faster you scallywag!
Squats, Lunges, and Bears - oh my!
It's a perfect day for a recovery ride
Lace up your running shoes and get ready for some sprint work.
It's just 200 Snatches, no big deal
Nothing like Muscle-Ups and Overhead work on the same day!
Like a kid on a playground, jump around and have fun
Lots and lots of squats - enough said
Can you keep the same pace from round 1 to 10?
Three rounds of a full body triplet...sounds perfect
Lace up those speed walking shoes.
Hope you came ready to lift heavy today
It doesn't get much simpler than running, air squats, and push-ups
Fast AF...or whatever the kids say these days
Lace up those speed walking shoes.
Just like riding a bike, because it is
The community benchmark that everyone loves to hate: Fran!
Push, Pull, Fly - But did you die?
It's a perfect day for a recovery ride
It's like death by chocolate, but more fun
Want to be a pirate? Work that booty!
Time to get spicy with a barbell.
Lace up your rucking shoes and get ready to enjoy some time outdoors.
Lace up those lifting shoes, it's time to throw weight overhead and stand it up
Time to step up...
A community classic - Helen!
Like a kid on a playground, jump around and have fun
Flight School - you're going to learn to fly one way or another
We've slightly modified a classic - Nick
Pull yourself up by your own bootstraps
Row, row, row your boat, GENTLY down the stream
Up and down the ladder you go
We call this one peachy swing
Push, Pull, Hinge - you gotta catch them all
Like a kid on a playground, jump around and have fun
Today is all about back squats, at turtle speed
Pull yourself up by your bootstraps
A fun full body explosive triplet
Lace up your rucking shoes and get ready to enjoy some time outdoors.
5k meters run
Ruck 2 miles
A full body 5 round triplet with the med ball
A full body 5 round triplet
Active Recovery
Community Benchmark: Angie
Legs Day...
A 20 minute full body triplet
Active Recovery
5x5 Back Squats
A full body 5 round couplet
A 20 minute full body triplet
Active Recovery
20 x 100m sprints
A chipper
A 20 minute full body triplet
Active Recovery
A High Skill Chipper
A 5 round full body triplet
A 20 minute full body triplet
Active Recovery
Work up to a heavy strict press
A 5 round metcon with your trusty rucksack!
A 20 minute full body triplet
Active Recovery
10 x 100m sprint intervals
A 10 round couplet featuring the kettlebell
A 3 round triplet
Active Recovery
Skill work: pistols
A 10 round couplet featuring power cleans
Push, Jump, and Crunch: A Total Body Challenge!
Skip Your Way to Fitness
Lift and Move: Power Through Each Round
Run Hard, Lift Strong, Repeat.
Press, Pedal, and Crunch Your Way to Fitness
Step Strong: Ruck Your Way to Fitness
Pedal Hard, Rest Smart: Power Through Each Round
Strength Meets Speed: Dips and Snatches on the Clock
Jump High, Pull Strong, Lift Heavy
Pedal Your Way to Endurance
Push Your Limits: 200 for the Win
Lift and Sprint: Power Up Your Endurance
Core, Squat, and Cycle: Get Ready to Sweat
Walk Strong: 30 Minutes to Wellness
Clean and Strong: Elevate Your Power
Row Hard, Push Harder: Test Your Limits
Snatch, Jump, Lunge: Total Body Burn
Row to Greatness: Find Your Flow
Double the Distance, Double the Grit!
Step Up and Squat Strong!
Climb Higher, Pull Stronger, Lift Smart
Jump In, Keep Moving
Defy Gravity, Build Strength
Strength Meets Endurance: Conquer the Challenge!
Strength, Core, and Cardio: A Complete Challenge
Strength in Every Step
Precision in Every Rep
Balance Strength and Stamina
Power Up Your Performance
Walk Your Way to Wellness
Hit the Ground Running
Just like riding a bike, because it is!
A community classic - one of the girls - Diane!
A full body triplet that will challenge your lower body explosiveness
Row, row, row your boat, GENTLY down the stream
A community classic...Barbara!
A community classic...Nancy!
Push, Pull, Hinge - you gotta catch them all
Lace up those speed walking shoes.
Lace up those lifting shoes, it's time to throw weight overhead and stand it up
Hands on, hands off grasshopper
We like to call this one hip-hop. You're welcome.
Nothing like a dip in the pool to help you recover
Flight School - you're going to learn to fly one way or another
It's just 200 Snatches, no big deal
Pull yourself up by your own bootstraps
Like a kid on a playground, jump around and have fun
Today is all about GHD Sit-ups...all 100 of them
Look what you did you little jerk!
Cheer up skipper, today is a fun chipper
Lace up your rucking shoes and get ready to enjoy some time outdoors.
Time to test that back squat, so bring your best
Don't worry, your legs will feel normal again soon
A full body triplet set up to tax your grip and lower body...oh and jack your heart rate
Swinging your way into recovery
A cardio triplet for the ages
The community benchmark that everyone loves to hate: Fran!
Push, Pull, Fly - But did you die?
Row, row, row your boat, GENTLY down the stream
Up and down the ladder you go
Want to be a pirate? Work that booty!
Run Your Mile, Own Your Time
Let's kick things off with a 5k run.
Dust off that barbell, it's time.
Lace up your running shoes and have a pull-up bar on standby.
Lace up those speed walking shoes.
Today is about burpees. All 150 of them.
Find a barbell and put on your running shoes.
20 minutes of squats, double-unders, and shoulder-to-overheads. How hard could this be?
It's a good day for a leisurely cruise on the bike.
May we present...the deadlift!
A classic community benchmark: Helen!
20 minutes of push presses, barbell lunges, and double-unders. This is gonna be fun.
Grab your jump rope let your imagination jump wild.
How fast is your mile? How fast is your SECOND mile? Let's find out.
The community benchmark that everyone loves to hate: Fran!
Just what the doctor ordered: a day of deadlifts, box jumps, & pull-ups.
Lace up your speed walking shoes.
Today is all about push-ups. 200 of them.
Support your fight against gravity with deadlifts & double-unders.
What's better than 1 full-body movement? 3 of them!
Grab your jump rope let your imagination jump wild.
The classic community benchmark: Grace!
Push yourself with this of couplet of sprints and barbell rows.
A full body delight that keeps the heart rate high.
It's like riding a bike... literally.
A time trial on the air bike that's a test of the will.
A full body couplet that stresses the core, spikes the heart rate, and tests the grip.
The classic community benchmark: Jackie!
Lace up your speed walking shoes.
The classic community benchmark: Karen!
A simple couplet of power cleans and double-unders that'll test your ability to keep the barbell moving with a spiked heartrate.
Ruck yourself before you wreck yourself
Carry on my wayward son...
How about a fun triplet to get that heart racing?
Row, row, row your boat, GENTLY down the stream
A community classic...Barbara!
A whole lot of squat cleans today
Bambi on ice
Lace up those speed walking shoes.
Lace up those lifting shoes, it's time to throw weight overhead and stand it up
Hands on, hands off grasshopper
You got 'em on the ropes!
Like a kid on a playground, jump around and have fun
Run like the wind Bullseye!
A community classic - one of the girls - Diane!
Nothing like Muscle-Ups and Overhead work on the same day!
Row, row, row your boat, GENTLY down the stream
Spend some time walking on your hands, it's good for you
Today is like running with tree trunks for legs
What's better than one 21-15-9 WOD? Two of them.
Lace up those speed walking shoes.
Front Squats are fun, especially when heavy
Pull yourself up by your bootstraps
A community classic - Helen!
Swinging your way into recovery
Today is all about burpees - all of them
Topsy turvy day
A full body triplet that should thoroughly challenge the upper body
Like a kid on a playground, jump around and have fun
You and the rings are about to become very close friends
Pavel - are you listening?
Run Your Mile, Feel the Smile!
Strictly bear crawls and L-sits today
Row, row, row your boat, GENTLY down the stream
Barbell Complexs are fun!
Row faster you scallywag!
We call this one TNT, because you're about to be explosive
Lace up those speed walking shoes.
Swinging your way to a better aerobic engine
I'll make a man out of you...now that song's stuck in your head :)
Run, Jump, Hinge - you're lower body is gonna love it
Like a kid on a playground, jump around and have fun
It's just 200 Snatches, no big deal
Pull yourself up by the bootstraps
You're gonna get curvy today
Row, row, row your boat, GENTLY down the stream
Today is all about setting a new PR on strict press
Don't worry, your legs will feel normal again soon
A community classic - Helen!
Swinging your way into recovery
Just what the doctor ordered, Echo bike sprints
The community benchmark that everyone loves to hate: Fran!
A full body triplet that will challenge your lower body explosiveness
Like a kid on a playground, jump around and have fun
Up and down the ladder you go
Lats gonna be a fun one!
Weight overhead is the name of the game, though part of the time it's your feet overhead
Lace up those speed walking shoes.
Clean and Jerk it
Go hard or go home
Fast AF...or whatever the kids say these days
Lace up your rucking shoes and get ready to enjoy some time outdoors.
5k all day
Carry on my wayward son...
Pull yourself up by your own bootstraps
Lace up those speed walking shoes.
Today is all about pull-ups
Clean Running...it's a thing again
You're gonna have a ball
Like a kid on a playground, jump around and have fun
Deads make it harder for you to become dead...so do them
Hands on, hands off grasshopper
A sneaky hard triplet
It's a perfect day for a recovery ride
Exactly what the doctor ordered, 30 minutes of rowing
Topsy turvy day
45 reps is easy...right?
Lace up those speed walking shoes.
Hands off young man!
Just go faster
Bambi on ice
Like a kid on a playground, jump around and have fun
Time to test that back squat, so bring your best
Row faster you scallywag!
A full body triplet set up to tax your grip and lower body...oh and jack your heart rate
It's a perfect day for a recovery ride
Ruck yourself before you wreck yourself
Carry on my wayward son...
Put your jumping shoes on, you're going to need them
Swinging your way into recovery
Spend some time walking on your hands, it's good for you
I just started running
Row strong, finish stronger