Base #1 - Week #1 - Saturday - Zombie Workout

Macrocycle: “There’s Something About Mary-thon” - Week 1 of 25
Mesocycle: Base #1
Minicycle: Week 1 of 3

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

---

Halloween Zombie Workout

Teams of 3 or 4

#1) Run from the zombie takeover

In 5min

300m Run

When final team member returns, the team will complete as many burpees as possible for time remaining

3min Rest

Then #2) Carry supplies to the new base camp

For time

Carry 40lb Sandbags 800m*

*Number of Sandbags is Total #of team members minus 1 (3 Team members = 2 Sandbags)

Event 1 Score:

Total number of Burpees divided by total # of team members

Event 2 Score:

Time on Clock when all team members are back from 550m carry

#3) Bring supplies to the island that’s safe from zombies

4 Rounds for Each Team Member (16min EMOM)

Team Member 1 - 8 Ball Slams, then Row for distance with time remaining

Team Member 2 - 8 Ball Slams, then Row for distance with time remaining

Team Member 3 - 8 Ball Slams, then Row for distance with time remaining

Team Member 4* - 8 Ball Slams, then Row for distance with time remaining

* If no Team Member 4, no one will go during this round

Event 3 Score:

Total Team Distance divided by # of team members*

*MM: Total Team Distance

MF: Total Team Distance divided by 0.9

FF: Total Team Distance divided by 0.8

#4) Zombies have invaded the island, we need to hang on while help is on the way

For As Long As Possible

Dead Hang

Event 4 Score:

Total Team Hang Time divided by total # of team members