TGIF, Community Fitness Club! Let’s end the week with a workout that will help hone your Halloween survival skills. Today’s WOD (“Workout of the Day”) is a 15 minute AMRAP (“As Many Reps As Possible”) in which you’ll re-enact a zombie chase.
First, you hop on a bike and ride for 12/9 calories to get away from oncoming zombies. Then you do 10 air squats to duck a cloud of blood-thirsty vampire bats. Oh no! You hear ominous moaning nearby. Stay very still by doing a 20 second plank hold. Next you need to jump over some tombstones to escape a grave yard by performing 10 box jumps. Uh oh! You ran straight into a spider web. Get it off by doing 20 jumping jacks. Ghosts are swarming above you! Stay low to the ground and perform 10 push-ups. Then, escape through a tunnel by bear crawling for 50 feet (about 16 large steps). You’ve made it! Celebrate by performing 5 burpees. Repeat this chase scene as many times as you can in 15 minutes, and you’ll definitely be ready for Halloween next Tuesday!
If you are an experienced athlete, please perform the following WOD:
Zombie Chase AMRAP
Experienced:
15 minute AMRAP:
Zombies are coming! Get away fast! Air bike 12/9 calories
Duck! Vampire bats overhead! 10 air squats
Shh! Hold very still! 20 second plank hold
Jump over the graves! 10 box jumps (24in., 20in.)
Stuck in a spider web. Get it off! 20 jumping jacks
Stay low to the ground! 10 push-ups
Tunnel escape! 50 foot bear crawl
You made it! Celebrate! 5 burpees
Beginners can modify the movements and rep scheme in today’s workout to make it more doable. Here is a possible beginner’s version of Zombie Chase AMRAP:
Scaled 1:
For time:
15 minute AMRAP:
Zombies are coming! Get away fast! Air bike 7/5 calories
Duck! Vampire bats overhead! 5 air squats or sit-to-stands
Shh! Hold very still! 10 second plank hold
Jump over the graves! 5 box jumps to a comfortable height
Stuck in a spider web. Get it off! 10 jumping jacks
Stay low to the ground! 5 wall push-ups
Tunnel escape! 25 foot bear crawl
You made it! Celebrate! 3 elevated no push-up burpees
And here is another version. Mix and match to find what is right for you!
Scaled 2:
For time:
15 minute AMRAP:
Zombies are coming! Get away fast! Air bike 9/7 calories
Duck! Vampire bats overhead! 10 air squats
Shh! Hold very still! 20 second plank hold
Jump over the graves! 10 box jumps to a comfortable height
Stuck in a spider web. Get it off! 20 jumping jacks
Stay low to the ground! 7 kneeling or box push-ups
Tunnel escape! 50 foot bear crawl
You made it! Celebrate! 3 step-back burpees
Your score is the total number of rounds and repetitions you complete during today’s workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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