Circle of Death Revised – Zombie Sprints

I worked up a re-vamped version of the Circle of Death Workout for The Missus to try out at the gym yesterday, and she said it was pretty tough. I’m trying to make it a little more focused on sprints instead of distance. I still like the version I posted before which began and ended with a two mile run that was completely wrecked by the exercises preceding it, but doing the Crossfit 1/2 Murph the other day was a little too similar, so I looked for a way to make a variation.

In the spirit of recent events, I think I’ll call this one “Zombie Sprints”.

The running track at my gym is 1/10 mile, so it’s built around that, but you can change the distances for the run to fit your needs.

10 Reps For Time

Rep 1: Run 4 laps (.4 miles) then perform 10 pull ups, 10 pushups, 10 squats, 10 burpees, and a 1 minute plank

Rep 2: Run 4 laps (.4 miles) then perform 9 pull ups, 9 push ups, 9 squats, 9 burpees, and a 1 minute plank

Rep 3: Run 4 laps (.4 miles) then perform 8 pull ups, 8 push ups, 8 squats, 8 burpees, and a 1 minute plank

And so on, down to 1…

The planks are 1 minute as long as they aren’t broken, but every time a plank is broken you add an extra 15 seconds of plank (2 minute max). So you can drop it if you want, but it will mean 15 more seconds of plank. Not worth it to me.

The total run for this workout is 4 miles, just like the one I posted before, but the miles are broken up to encourage a faster pace.

We’ll see how it goes.

[Image Credit]



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  • http://www.scottadcox.com/?fbconnect_action=myhome&userid=1 Scott

    1:13:30.

    Painin’. 

  • http://www.scottadcox.com/?fbconnect_action=myhome&userid=1 Scott

    1:03:41 – Made up some time on the sprints and pull ups.
    New world record!

  • http://www.scottadcox.com Scott

    2 mile version today. New world record: 43:10.