It has recently been pointed out to me that a 300# deadlift is really only the equivalent of 2 zombies, and that practicing picking up a mere 2 zombies will not help me much if I am being rushed by a crowd of undead. So I'd like to use this rest day to discuss the efficacy of different training methods as preparation for a zombie attack. Feel free to post suggestions for surviving a zombie attack to comments.
Deadlift - Develops strength for moving furniture or broken-down cars to block entry points.
Power Clean and Jerk - Throw zombies (or parts of zombies) at the attacking hordes.
Press - To push a door closed on an encroaching zombie horde, you'll need functional upper body strength that's supported by your hips and legs. Nothing builds zombie-fighting pushing strength like the press.
Ball slams - An ab exercise with plenty of crossover value. Trains for the coordination and strength to bash a zombie with a rock on the first try.
Slasher - This aptly-named exercise develops power in the backswing for destroying the brainpan of zombies with anything from cricket bats to crow-bars.
Thrusters / Wall-ball - Launch supplies or small friends over walls or to the upper level of a stronghold.
Pullups - Get over that wall or into the stronghold. Strict pullup develops arm strength. Kipping variety trains for power and endurance.
Burpees - After playing dead to allow the hordes to pass in favor of fresh victims, hop up & run away.
Sprints - Obvious. Distance running can help, but the initial speed to escape the zombie's grasp is most important. Their shuffling gait is an impediment to their endurance.
Jumprope - Agility training. Avoid ankle-clutching zombies hidden in sewers, reaching under fences, etc.
Box jumps - Hop over obstacles. The more difficult your escape route, the more it'll slow down the zombie horde. Obstacles buy you precious time to reload or check the map.
Farmer Carry - Be able to drag a friend to safety.
Knees-to-elbows - Besides being a great ab workout, it's excellent practice for keeping your legs out of reach as you're clutching the skid of the rescue helicopter. There's alway one guy who gets pulled back into the waiting arms of the hungry horde. Don't be that guy.