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Sex & Zombies

Alec Blenis

Endurance, General Fitness, Strength & Conditioning, Tactical, Law Enforcement, First Responders, Custom Programming, Functional Fitness
Coach
Alec Blenis

"Sex & Zombies" combines the physique training you want to look good naked with the tactical fitness you need to survive the zombie apocalypse.

This general physical preparedness (GPP) program leaves nothing behind, with attention given to low intensity aerobic conditioning, high intensity anaerobic work & metcons, maximal strength, explosive power & plyometrics, hypertrophy, and even mobility.

This program is very similar to my own personal training, which has led to some unique hybrid accomplishments including a Murph World Record. I'll often share my own workout performance in the team leaderboard so you'll be able to compete against me directly when I join in.

Naturally, this is a challenging program and not for the faint of heart. However, you do not need to be an elite athlete to do it! You just need to be willing to work hard for 60-75min/day 5-6 days per week. If you are looking for a 4-5 day program, I recommend skipping the Wednesday and/or Saturday workouts.

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Aerobic Conditioning
Cardio doesn't have to kill your gains. This program blends high intensity intervals & metcons with low intensity aerobic work to improve your work capacity, recovery, and ensure you have the stamina you need for whatever life throws your way. Not a runner? That's okay! Each cardio workout will have a variety of options so you can customize them to fit your needs & preferences.
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High Intensity Metcons
This program includes a wide variety of metcons with a bias towards high cardiovascular output. Each training phase will have a slightly different emphasis, but you can count on metcons that include bits of running, biking, rowing, or skiing (equipment substitutions available) in addition to barbell, dumbbell, and bodyweight exercise.
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Hypertrophy & Strength
This program has a big emphasis on hypertrophy & physique, but you'll still get to lift heavy too! We do break away from the classic emphasis on "the big 3" alone in regards to maximal strength work. You'll learn to push for big numbers on everything from SBD to lunges & split squats and more.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Track your progress & compete with others, all right here in the app.
Equipment
Required
Barbell & Bumper Plates // DBs or KBs // Adjustable Bench // Plyo Box // Open Space (for metcons) // Rower, Bike, Ski Erg, or Treadmill (at least one) // Pull-up Bar // Cable Machines
Recommended
Rower, Bike, Ski Erg, and Treadmill/Track // Leg Press // Leg Extension // Leg Curl // Hip Adduction
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-10-02
Monday
2022-10-03

A1

Airdyne

3 x 1:00 @ 2, 4, 6

A2

Wall Supported Pogo

3 x 20

A3

Shin Box Tripod Switch

3 x 5

B1

Front Rack Reverse Deficit Lunge

3 x 8

B2

DB Stiff Legged Deadlift

3 x 12

C1

Hip Adduction Machine

3 x 15

C2

Standing Straddle Stretch

3 x 1:00

D1

Reverse Incline Crunch

3 x 15

D2

Snatch Grip Jefferson Back Extension

3 x 10

Circuit

E

[Rx Version] 6 rounds for time with 2min rest between rounds. Odd rounds (1, 3, 5) = 400m run Even rounds (2, 4, 6) = 10 dual DB squat cleans @ 50/35 10 cal airdyne or echo bike --- Score = total time INCLUDING rest periods. Most people will finish this workout in 18-22min if they choose the correct weights. Pick a weight that feels heavy for you but still allows you to complete each set of 10 squat cleans unbroken.

Circuit

F

[Scaled Version] 6 rounds for time with 2min rest between rounds. Odd rounds (1, 3, 5) = 400m run Even rounds (2, 4, 6) = 10 dual DB squat cleans @ 35/35 10 cal airdyne or echo bike --- Score = total time INCLUDING rest periods. Most people will finish this workout in 18-22min if they choose the correct weights. Pick a weight that feels heavy for you but still allows you to complete each set of 10 squat cleans unbroken.

Tuesday
2022-10-04

A1

Med Ball Slam

3 x 20 @ 6

A2

Hindu Push-Up

3 x 10 @ 6

A3

Side Plank DB Reach Through

3 x 15

B1

Low-Incline Bench Press

3 x 10

B2

Chest-Supported DB Row

3 x 12

C1

Single Arm Split Jerk Balance

3 x 10

C2

Half Kneeling Single Arm Pulldown

3 x 10

D1

DB Preacher Curl (GHD)

3 x 15

D2

DB California Press

3 x 15

Circuit

E

Low intensity aerobic conditioning day. Pick a single modality that you can sustain comfortably for at least 15 minutes at a time. Could be running, incline walking, cycling, airdyne, elliptical, stairmaster, rucking, swimming, skiing, etc - doesn't really matter. Just aim to keep your heart rate around 65-75% of your max for at least 15 minutes. If you don't monitor heart rate, that's fine too; it should be a pace that feels like work but still allows you to speak in full sentences without sounding winded. Don't overthink it, just put in the time. If you're training for an endurance event or want to prioritize your conditioning, I'd encourage you to go for at least 30 minutes today.

Wednesday
2022-10-05

A1

Jump Rope

3 x 1:00

A2

Burpee To Plate

3 x 5

A3

Plate Ground to Overhead

3 x 5

Circuit

B

[Rx Version] 1 mile run or 2k row + 300 steps overhead plate lunges @ 45/35# * every time you take a break / drop the plate below your head, you must complete a 5 burpee to plate penalty. You may not rest the plate on your head. + 1 mile run or 2k row Intent: start conservatively on mile 1 so you have energy going into the lunges, otherwise you'll take a lot of penalties. On lunges, push to about RPE 7 each time before setting the plate down and doing your burpees. If you rest too often, that's a lot of burpees, but if you try to push too far before taking a break, you could run out of gas and pay for it later. Go ahead and send it on the last mile run! This should be very hard.

Circuit

C

[Scaled Version] 1 mile run or 2k row + 150 steps overhead plate lunges @ 35/25# * every time you take a break / drop the plate below your head, you must complete a 5 burpee to plate penalty. You may not rest the plate on your head. + 1 mile run or 2k row Intent: start conservatively on mile 1 so you have energy going into the lunges, otherwise you'll take a lot of penalties. On lunges, push to about RPE 7 each time before setting the plate down and doing your burpees. If you rest too often, that's a lot of burpees, but if you try to push too far before taking a break, you could run out of gas and pay for it later. Go ahead and send it on the last mile run! This should be very hard.

Thursday
2022-10-06

A1

Rowing

3 x 1:00 @ 2, 4, 6

A2

Half Kneeling Cable Rotation

3 x 15

A3

Spiderman with Thoracic Rotation

3 x 5

B1

High Incline DB Shoulder Press

3 x 10

B2

Lean Away Pull-up

3 x 10

C1

Dip

3 x 12

C2

Gorilla Row

3 x 10

D1

Cable Chest Fly

3 x 10

D2

Cable Cross Lateral Raise

3 x 10

Circuit

E

Low intensity aerobic conditioning day. Pick a single modality that you can sustain comfortably for at least 15 minutes at a time. Could be running, incline walking, cycling, airdyne, elliptical, stairmaster, rucking, swimming, skiing, etc - doesn't really matter. Just aim to keep your heart rate around 65-75% of your max for at least 15 minutes. If you don't monitor heart rate, that's fine too; it should be a pace that feels like work but still allows you to speak in full sentences without sounding winded. Don't overthink it, just put in the time. If you're training for an endurance event or want to prioritize your conditioning, I'd encourage you to go for at least 30 minutes today.

Friday
2022-10-07

A1

Russian KB Swing

3 x 15

A2

Band Assisted Split Jumps

3 x 5

A3

Tactical Frog

3 x 1:00

B1

High Bar Back Squat

3 x 10

B2

Dead Hang

3 x 8

C1

Rear Foot Sliding RDL

3 x 10

C2

Single Leg Standing Calf Raise

3 x 20

D1

Leg Extension

3 x 15 @ 8 lb

D2

Reverse Nordic

3 x 5

Circuit

E

No planned conditioning for today, but if you've fallen behind on any conditioning work for the week or want/need additional zone 2 work, this would be a good place to do it!

Saturday
2022-10-08

Circuit

A

Option A (Running / 10k-13.1 Training) 6-8 mile run @ zone 2 effort 1 mile "fast finish" @ estimated half marathon race pace or slightly faster (RPE 8) (7-9 miles total)

Circuit

B

Option B (Low Impact General Cardiovascular Training) 3:00 row 1:00 rest 3:00 bike 1:00 rest 3:00 ski 1:00 rest 3:00 bodyweight walking lunges 1:00 rest x 3 rounds (48 minutes) at quick but conversational pace. This should be an effort that you could sustain for up to 2 hours without slowing down if you had to. This workout is unscored because I do not want to encourage you to push too hard.

Coach
coach-avatar Alec Blenis

As a lifelong athlete, I’ve competed in a very wide range of events, including ultra-marathons, OCR (Spartan Pro Team 2012-2014), CrossFit (Murph World Record), and more. My diverse experience has allowed me to coach a correspondingly wide variety of individuals, distilling my wealth of knowledge and practical experience into each and every one of my programs.

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FAQs
Who is this for?
This program is designed for anyone who wants to feel strong & athletic while looking fantastic, but doesn't want to be "boxed in" by other traditional approaches to fitness. We emphasize physique/aesthetics alongside general conditioning, but you can expect a little of everything!
Is it beginner friendly?
I'd recommend that you feel comfortable with barbell lifts, but there's no minimum requirement for strength or cardiovascular capacity.
What if I'm missing some equipment?
That's totally fine! Substitutions are okay and you can always ask the group for recommendations if you're not sure what to do. I don't expect everyone doing the program to always have access to everything, but I will generally program assuming access to a commercial facility.
What if I hate it?
I'll be the first to admit this program isn't for everyone. Try a free week and see what you think! If you end up not liking the program or simply want to try something else in the future, you can cancel at any time.
Will this work for xyz goal?
Maybe. This is designed to get you "pretty good" at just about everything but not great at anything. You can always make some adjustments (i.e. modify the conditioning, add some extra running, etc) if you want to tailor it towards your specific goals.
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Sex & Zombies
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Sex & Zombies
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Sex & Zombies
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