Today’s workout of the day (WOD) will help get you in the mood for Halloween. Today we are going to pretend to be zombies by walking like the dead (wall walks), bursting out of graves (burpees), and tossing brains (wall balls). If you can’t do some of these movements, don’t worry! There are modified movements for all you zombies-in training as well!
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Zombie WOD
Rx:
6 rounds for time:
5 “walk like the dead” aka wall walks
10 “grave bursters” aka burpees
15 “brain tosses” aka wall balls (20lb, 14lb)
Zombies-in-training should feel free to modify both the movements and the number of reps in each round. Most beginners will not feel comfortable walking like the dead. That is okay! Please inch like the dead instead. Also, don’t worry about how high you toss your brain. Just focus on good form in your squat and learning the rhythm of the movement. It will probably take some practice before brain tosses feel natural. A beginner’s version of today’s WOD could look like this:
Scaled 1:
6 rounds for time:
3 “inch like the dead” aka inch worms
6 “grave bursters” aka elevated, jumping, no push-up burpees
9 “brain tosses” aka wall balls (10lb, 10lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
6 rounds for time:
5 “walk kinda like the dead” aka wall walks on box or partial wall walks
10 “grave bursters” aka step-back burpees
15 “brain tosses” aka wall balls (14lb, 10lb)
Your score is the amount of time it takes you to complete today’s workout. If you’d 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:
Brutal! Took 27 minutes to complete w/14lb “brain”.