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The Zombie Killer Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Zombie Killer Workout

In today’s workout the focus is going to be solely on developing your ability to slay some zombies. That’s right, with the premiere of one of my favorite TV shows this week.. The Walking Dead I decided to hone in on the workout to help you develop a functional level of fitness to off some zombies should the undead invade your neighborhood! Now buckle your chinstrap and get ready to develop some crazy zombie slaying fitness!

The Zombie Killer Workout

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

You Need Speed And Conditioning For Being Able To Perform Long Bouts Of Efficient Physical Work Involving Zombie Kills. We’ll Take Care Of That Right Here! Note: The following can be performed with a weighted vest for advanced intensity! 

Jumping Jacks: 3×50

Jump Rope Skips: 2–3 Minute Rounds

Agility Ladder Lateral High Knees: 5 Note: A single repetition is counted with a round trip from one end of the ladder to the other and back!

Agility Ladder Lateral Crossover (Cross In Front): 5

Agility Ladder Foot Hop (Heel Slap Is Optional): 5

Agility Ladder Lumbar Hip Twist: 5

Explosive Strength And Mobility Must Be Developed In Order For You To Be Capable Of Throwing Zombies Around Like Sacks Of Potatoes. 

Barbell Front Squats: 4×6 Note: If barbell isn’t available then substitute a sandbag. 

Superset Squat Jumps: 4×3 Note: Jump as high as possible with each jump. We want maximal output and force production so concentrate on optimal height with each jump! Also make sure to flex the knees and hips at both the “take off” and at the “landing phase.” 

Dumbbell Bench Press: 4×6

Superset Med Ball Plyo-Push Ups: 4×3

Kettlebell Snatch: 4×6 (Right & Left Arm) 

Superset Woodchopper Medicine Ball Slams: 4×6 (Right & Left Sides)

Pull Ups: 4×6 

Superset Rotational Medicine Ball Slams: 4×6 Note: Perform slams with a 10 to 16 lb. ball on both right & left sides. If you perform with a sand filled ball you can stand close to the wall. If you perform with a rubber bounce ball you can stand back to catch the ball back on the first bounce before throwing it to the wall again. 

Then The 4-Point Hip Stretch!


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The Jedi Workout

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The Zombie Killer Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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