On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than last week and walk out the door feeling pretty darn good about yourself. Other days, you’re not quite ‘feeling it’ and you spend less time squatting and more time chatting up the hot chick in the squat rack. Hey, it happens.

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym. You want to GET CRUSHED.

Lucky for you, we’re here to help. Here, we’ll give you a tough, one-off workout that you can try when you are looking for the ultimate training challenge of just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED. 

Why is this workout called “The Zombie”? When you combine the challenge of overhead pressing with the hamstring stretching demands of a half-hour of deadlifts, you’ll spend the next couple of days with a walk that will make you look and feel like the recently undead.

Set a timer for 30 minutes. Alternate between 6 reps of the Deadlift and 6 reps of Seated Overhead Press using approximately 60% of your 1RM in each lift. The goal is to rest only when necessary and perform as many sets as possible in the 30 minutes. As always, prioritize safety. If you cannot perform the deadlift with proper form use additional rest or end the workout.

1) Deadlift

6 reps x As Many Sets As Possible x 30 minutes

2) Seated Overhead Press

6 reps x As Many Sets As Possible x 30 minutes


Dan Trink is a personal trainer, strength coach and nutritional consultant based in New York City. To find out more about Dan visit www.trinkfitness.com.