GORUCK Challenge Workout of the Week: “ZOMBIE 36”

Cadre: Dan

This workout is dedicated to the men of Operational Detachment Alpha (ODA) 3336 past and present.

The Workout:

This workout is for time, which starts when you grab the bar for the Front Squats. The total workout should take you less than an hour. Good Luck and Embrace the Suck.


3-3-3-6 repetitions of:

  1. Pull-ups
  2. Air Squats
  3. Push-ups
  4. Sit-ups

Round 1

4 sets 3-3-3-6 (Kabul)

  1. Body-weight Front Squat
  2. Jumping Lunges each foot
  3. Weighted Sit-ups with 45-lb plate

Round 2 (Lincoln)

4 sets 3-3-3-6

  1. Body-weight Bench Press
  2. Weighted Dips with 45-lb plate
  3. Front Plank (30-sec, 30-sec, 30-sec, 60-sec)

Round 3 (Marjeh)

4 sets 3-3-3-6

  1. Dead lifts at 2 times body-weight
  2. Barbell Shoulder Shrugs at 2 times body-weight
  3. Crunches (30-sec, 30-sec, 30-sec, 60-sec)

Round 4 (Hendoor)

4 sets 3-3-3-6

1. 25-meter Sprint
2. 25-meter Bear Crawl
3. 25-meter Crab Walk
4. 25-meter Lunges

How to:

Round 1

  • Complete a set of 3 front squats, 3 jumping lunges each foot 6 (total), then 3 weighted sit-ups with 45-lb plate.
  • Complete two more sets of 3 repetitions of each exercise.
  • In the final set, complete 6 repetitions of each exercise.

Round 2

  • Repeat the same number of repetitions (3-3-3-6) for each exercise.
  • Hold the planks for the recommended time.

Round 3

  • Repeat the same number of repetitions (3-3-3-6) for each exercise.
  • Complete the sit-ups for the recommended time.
  • Dead lifts are strict – no bouncing the weight off of the ground. Once the plates touch the ground take a pregnant pause and lift again.
  • Once done with the recommended reps of dead lifts hold the barbell and do the reps of shrugs. When you shrug the weight, hold the weight up for a pregnant pause and then back down to the starting position.
  • Get on the ground and start knocking out crunches.

Round 4

  • Sprint 25 meters (~27 yards) 3 times, bear crawl 25 meters 3 times, crab walk 25 meters 3 times, lunge 25 meters 3 times (6 total round trips).
  • Do that 3 times total and then of course, the last set, sprint 25 meters 6 times, bear crawl 25 meters 6 times……… Pretty sure you get the point.
  • All combined, Round 4 should move you approximately 1500 meters (1.5 kilometers) or for you non-military folk, a little over a mile.

Key Points

  • Do not combine all the reps into 15 repetitions of each exercise and blow through it. The point is to do the recommended reps and move on to the next exercise so you don’t have a chance to drone out.
  • I did this workout in my garage gym and I used the same 45-lb plate that was on the barbell for the dips and sit-ups.
  • If you have to scale down the weight but you should be able to do the weight especially if you’re a dude.
  • Females can scale down the weight to .5 times their body-weight if they so desire.


Mud Run Maniac ContributorAbout Dan:

Dan is a GORUCK Challenge Cadre and a Green Beret with multiple deployments behind him over the past few years – Korea, Germany, and four to Afghanistan. In his spare time, he enjoys smoking cigarettes and drinking beer at elevation. He lives in North Carolina with his wife and daughter. He has been central to bringing the development of the GORUCK Challenge to a whole new level.


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Meet the Author


GORUCK Cadre with backgrounds in Special Operations lead every GORUCK Challenge class from start to finish. Individuals start the Challenge, a team finishes the Challenge. Together. The Challenge is hiring. You’re probably a good fit if you love to drink beer, have a background in Special Operations, and hate the thought of being a drill sergeant. The Challenge is elite training, not basic training. Visit GORUCK Challenge to start Good Livin' now.

5 comments… add one
  • Rod Dec 8, 2011, 11:16 am

    Looks like a beast! Can’t wait to try it, maybe this weekend. Gonna have to submit it to my CF gym and have it added to our rotation. Thanks for all you do Dan. Looking forward to another GoRuck.

    Rod, Class 072

  • Roger Dec 8, 2011, 12:56 pm

    Not to correct a Green Beret, but 1 mile = 1 609.344 meters. So, 1500 meters is just under a mile.

    • Dan Dec 30, 2011, 9:54 am

      Your right. I suck at Math, thats why I am a Green Beret.

  • Bob N Dec 8, 2011, 4:52 pm

    Roger, this is how they zero-in on smartasses =)

    military instructors probably invented trolling (entirely for training purposes of course), Green Berets are probably the best instructors, and you’ve stepped right into the trap =)

    Well, now so have I. I managed to hold my peace while reading the article (sure as hell was tempted), but decided to respond to your comment, unwisely.

    Ah, what’s the worst thing that can happen? I’m already marked for extra good livin’ anyway.

    Bob, GRT 036, 084.

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