Centurion Method Workout #4: Hercules

Here's another workout from the Centurion Method for you guys!

Workout #4: Hercules

1. 30 Second Sprint (Recover 30 Seconds)
2. 1 Minute Sprint (Recover 30 Seconds)
3. 20 Strict Pull-ups
4. 20 Wall Balls (20-25#)

--5 Rounds

Notes:

• The sprinting is as hard as possible. The recovery times are not listed in the original manual I received, so I added them to make a little more sense of it. 
• The pull-ups need to be done with no kipping or swinging. If you need to scale them down at any point during the workout, however, you may do so. 
• I really recommend buying a medicine ball or making a sand bag to do Wall Balls. To perform the exercise, you start by standing in front of a wall, holding the weight at chest height. Squat down, until your hips break parallel with the floor, and then, as you come back up, press and toss the weight up to a height of 10 feet. As the weight rebounds, catch it and repeat the next rep. Don't start your next squat until the weight is in your hands again. 
• This workout is going to leave you breathing very hard. Rest as you need to, but try to complete the workout as quickly as possible. 
• To make this workout more difficult, you can wear a weighted vest.

That's all for today! Until next time, good luck and train hard!

History's Strongest Disciple Kenichi (Workout)

This is the culmination of all of Kenichi's training that we get to see. This workout will not be in the same format as the other HSDK workout, as it will not focus on increasing levels, but on a steady increase in abilities and strength for as long as you continue to do the workout. Use this workout in conjunction with the other Kenichi workouts, as this one is a little more technique heavy.

Training never ends.

History's Strongest Disciple Kenichi 

Run 2.5 Miles (Same rules as Fundamental Workout)

4-6 Hours Later

1. Walking the Circle- 10 Minutes 
2. Treadmill/Hill Sprints- 20 Seconds On/10 Seconds Off x 8 Rounds
3. Balance Running- 10 Minutes
4. Brick Balancing- 5 Minutes (each side)
5. Splits- 3 x 1 Minute 
6. Banded Strikes on Pad/Post/Bag- 100 Strikes
7. Technique Practice (Choose 3)- 15 Minutes
8. Continuous Sparring- 10 Minutes
9. "Stone Dummy" Training- 10 Minutes
10. Daily Activities w/10# Backpack and 2# Arm Weights

Notes:

• Below are some links about Walking the Circle. When you get better at walking the circle, you can Walk the Circle on red bricks laying flat on the ground. After that, you can turn the red bricks on their sides. When you are able to perform the skill with the bricks on their sides, you may turn the bricks up on their end. This will be require a lot of balance and a lot of time to get to this point. You should practice Walking the Circle for several months before even attempting to raise the difficulty. You can also walk the circle while holding bricks in your hands.
• Walking the Circle 1 
• Walking the Circle 2
• The sprinting is most effective on the treadmill because it is often hard to find a hill that is both steep and long enough to do 4 minutes worth of sprinting. This is high intensity work called the Tabata Protocol. Tabata is designed to raise your fitness very quickly and push your conditioning. 
• Balance running is just like walking on a balance beam, but running. You don't actually want to use a balance beam, because it is very short, but if you have a curb that is relatively long and away from traffic, that would be very useful. Start off slowly. The increase here over time is your speed. If you must, start out walking, then jogging, then running. Your goal is to cover as much balance distance as possible without falling. It doesn't matter how fast you're going if you keep falling. This mimics the training that Kenichi did with the Elder, running across the the tops of buildings. You definitely don't want to fall off one of those. 
• Brick balancing is best done with a partner. Your partner tosses a brick down on the ground and your job is to run to the brick and stand on it as fast as possible. Once you stand on the brick, in whatever position it lands, raise the knee of the leg you are not standing on as high as you can and hold it for three seconds. On the next brick, switch legs.
• When practicing for the splits, spread your feet as far as possible and lower yourself to the ground slowly. Hold the widest position you can get for 1 minute and then slowly bring your legs together. Shake your legs out and walk around for 30 seconds to 1 minute and repeat the process again two more times. 
• Using exercise bands, starting with a very low tension, tie your waist, each wrist, and each ankle to a stationary object behind you like a tree or a wall. Walk out until all the bands have no slack. This doesn't mean they are fully extended, just that they are now straight with tension. At this distance, the pads, striking post, or heavy bag should be just out of reach of your kicks. That will force you to push just a little further in order to connect with any strikes that you will throw. I recommend using a heavy bag or pads, because very few people would be conditioned enough to throw repeated full power strikes at a post. Do 100 total strikes. When you are able to complete all 100 strikes without being pulled back, I recommend getting a higher tension exercise band to increase the difficulty. 
• Your technique practice can be solo or with a partner. You select three techniques, striking or grappling, and practice only those three for the allotted time period. You could practice strikes on a target or a pad or a heavy bag, you could practice throws on a throwing dummy or a partner, or you could drill a combination or movement with a partner. You may also do them slowly with dynamic tension, in the water, or in other environments as well. Change it up so you develop your techniques in new ways and fight off boredom.
• For continuous sparring, you put 10 minutes on the clock and go as hard as you and your partner feel like you can go. I do recommend sparring gear during this process. 
• The idea for this training is to take an object and hold it from the top or bottom so that it is awkward to hold, like holding the stone dummies from the tops of their heads, as Akisame does. You will hold one in each hand, lifting in as many different ways as you can think, in a variety of body postures and stances and using the rotation of your waist. At the beginning, the movements may be as simple as raising and lowering the weights and they may be as difficult as performing a martial arts form, dance, or other intricate pattern while holding the weights. You probably do not have access to Akisame's stone dummies, so there are some alternatives you can use for this training.  You can use dumbbells held at one end, big jars with a lid on them to keep anything from spilling out of them, an upside down kettlebell to mimic grabbing the head of the dummies, sandbags, or a long stone in each hand. If you can't mimic all of the things exactly in one training session, it does well to try to train each of the things with several different tools. Try to change up what you are using each training session and increase the weight slowly over time. 
• After your workout, for the remainder of the day, wear the backpack and arm weights. Every time you do this workout, add 2# to the backpack and 1# to each of the wrist/arm weights. 

Pirate Hunter Zoro's Training

Before the Straw Hat Pirates break back out on the scene of the pirate world, they split up for two years in order to train themselves to meet the dangers of the New World head on. Zoro sought out his self-proclaimed rival and the strongest swordsman in the world, Dracule Mihawk, for his tutelage. After proving himself, Zoro embarked on a difficult path that would leave him scarred and immensely powerful upon his return to the crew. 

Zoro's training seemed to be more focused on fighting than anything else, but I sincerely doubt that the man doing handstand push-ups with a gigantic barbell on his feet is skipping gym time. Therefore, this workout is not to designed to be done by itself, but included in an overall program, at least consisting of Zoro's Training and some sort of strength workout. Remember to warm-up before the workout and cool down and stretch afterward.

Three swords, two scars, one badass dude.

Pirate Hunter Zoro's Training

Technical Warm-up

1. 100 Downward Sword Swings
2. 100 Horizontal Sword Swings
3. 100 Sword Thrusts
4. 2 Minutes Shadow Sword Fighting

Drills and Sparring

Note: If you do not have sword-fighting practice gear and experience with sword-fighting sparring, please do not attempt this. Also, it is recommended that you do this under the supervision of a reputable, certified sword instructor.

1. Attack/Defense Drills- 3 Minutes
2. Sparring- 1 Minute
3. Footwork Drills- 3 Minutes
4. Sparring- 2 Minutes
5. Technique Experimentation- 3 Minutes
6. Sparring- 3 Minutes

--Repeat as many times as desired

Notes:

• There are a lot of resources out there for sword fighting. You may practice Kendo, a Chinese style of sword, a European style or some other form. I recommend you study as much as possible with whatever style you practice. However, if you do not currently have a style of sword fighting, there are plenty of resources to help you choose and understand them. Best Kendo has some good basic info on Kendo, ARMA is great for European styles, many kung fu schools include sword training in their practice, and here is some from Kali/Escrima. When in doubt, YouTube whatever style you want and practice like crazy!
• For the technical practice, you can use a wooden or dull-bladed sword. If you use more than one sword (like Zoro) you may use them here as well. Use whatever footwork and striking style is present in your system. Really focus hard during your shadow sword fighting. Imagine your opponent as vividly as possible. Don't focus so much on moving super fast, but on the intensity of your imagination of the movements of an opponent.
• The drills listed above will vary depending on your style. This is not a race. Your drills can be as slow or as fast as you need them to be in order to burn the movement pattern into you. This is a time for these movements to become second nature. 
• Your footwork can also include strikes, but the main purpose of this section is to drive home however your style moves as it attacks and defends.
• Technique experimentation is a time for you and your partner to branch out and see what does and does not work for each of you. It's also a time for you to play with your style and see what is realistic. There are limits to what you can and cannot do. With practice, you will find what those limits are.
• Sparring NEEDS gear. If you don't have gear or at least foam weapons, DO NOT SPAR! A wooden sword can kill. Don't believe me? Read Musashi.  
• Your sparring also does not have to be all out. Vary your intensity. The slower spars will allow you to practice your techniques, the faster ones will test your abilities. 

That's all for today! Until next time, good luck and train hard!

Centurion Method Workout #3: Conan

This is the third workout in the Centurion Method Training Program, which is the patron training deity of both Berserk and Vinland Saga.

Workout #3: Conan

1. 13 Push-ups
2. 13 Strict Pull-ups
3. 13 Hanging Leg Raises
4. 13 Jump Squats
5. 13 Hill Climbers

--5 Rounds

Notes:

• To make this workout harder, you can use a weighted vest. 
• To make this workout easier, check out our Level Zero post for ideas on scaling exercises down.
• For the Hanging Leg Raises, hang from a bar or a tree limb and (without swinging) raise your legs up to parallel with the ground and then straight back down. 
• On the Jump Squats, squat first and then jump. As you land, immediately drop into the squat again. Make sure you are breaking parallel with your squat.
• On Hill Climbers, you start in a plank position on your hands. Pull one knee up toward your elbows and then put it back next to your other leg. Repeat on the other side for one total rep. As you get more coordinated, you'll be able to go a little faster. 
• As you do this workout, put yourself into a warrior mindset and channel the Barbarian Spirit within! 

That's all for today! Until next time, good luck and train hard!!

Support Real Anime Training's Gym

We have an opportunity to open a gym to be the permanent home for Real Anime Training! I've been a little absent recently trying to work out a lot of the details here, but I am back and ready to get to work! Let's get back to posting bad-ass workouts, training like anime characters, and bringing the pain!

If you would, please share this link and/or donate to our cause! There are a lot of really good prizes available for donors, including having a workout named after you, free training programs and shirts, and you can even get a week long training camp at our facility before it even opens!


Thanks for all your help and your continued readership and support!! Let's give Real Anime Training a permanent home, guys!!

Pokemon Workout Master Post

Pokemon Trainer Workout #1: Preparation
Pokemon Trainer Workout #2: Hit the Bricks
Pokemon Workouts #01-03: Bulbasaur-Venusaur
Pokemon Workouts #04-06: Charmander-Charizard
Pokemon Workouts #07-09: Squirtle-Blastoise
Pokemon Workout #10-12: Caterpie Line Yoga Set
Pokemon Workout #13-15: Weedle Line Yoga Set


Workouts will be added as they are completed.

Baki's "Iron Will" Workout

During the fight with Yujiro, Baki talks about the amount of training that he put himself through to develop his ability to endure pain. It showed him doing various exercises, drenched in sweat, and grimacing in pain. This workout is taken from those exercises shown and also with a little elaboration. Like most Baki workouts, this is NOT a beginner workout. This is supposed to break you down no matter how tough you are.

Get ready for pain, pain, and more pain.

Baki's "Iron Will" Workout

Go as far as you can, following this same pattern (please see notes):

1. 5 Handstand Push-ups*
2. 25 Hindu Squats
3. Run 400 Meters
4. 10 Handstand Push-ups
5. 50 Hindu Squats
6. Run 800 Meters
7. 15 Handstand Push-ups
8. 75 Hindu Squats
9. Run 1200 Meters
10. 20 Handstand Push-ups
11. 100 Hindu Squats
12. Run 1600 Meters
13. etc.

Notes:

• For the Handstand Push-ups, the ultimate goal would be to do them on your thumbs and without any wall support. Now, I understand that this is unreasonable, so please start just on your palms and feet against the wall if necessary. The progression would be palms-->palms, with no support-->five fingers-->minus pinky-->minus ring finger-->minus middle finger-->minus index finger.
• During the workout, there will come a time that you are not able to do any more Handstand Push-ups. You may transition to Fingertip Push-ups at this point to get you ready for Fingertip Handstand Push-ups. 
• You may stop the workout at any time you feel like you can't go on. Please stay hydrated and, if you are going longer than 30 minutes, take in some carbs, too. 
• You do not have to do the exercises unbroken to continue the workout and you can break them into sets. There will come a point that you will eventually say, "I'm done. I can't do it anymore." That is the end of the workout, unless you find the will to push through that. 
• This will wreck your back, your arms, your legs, and your lungs. Be prepared.

That's all for today! Until next time, good luck and train hard!

Pokemon Workouts #07-#09: Squirtle-Blastoise

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!

Pokemon Workouts #07-#09: Squirtle-Blastoise

Squirtle 

1. Run 200 Yards w/10# pack or vest
2. 10 Squirtle Squats w/10# pack or vest
3. 10 X-Crunches/side
4. 10 Squirtle Squats to Push-up w/10# pack or vest
5. 10 Squirtle Dips w/10# pack or vest
6. 50 Yard Shallow Swim w/10# pack or vest

--5 Rounds

Wartortle

1. Run 200 Yards w/16# pack or vest
2. 16 Squirtle Squats w/16# pack or vest
3. 16 X-Crunches/side
4. 16 Squirtle Squats to Push-up w/16# pack or vest
5. 16 Squirtle Dips w/16# pack or vest
6. 50 Yard Shallow Swim w/16# pack or vest

--5 Rounds

Blastoise

1. Run 200 Yards w/36# pack or vest
2. 36 Squirtle Squats w/36# pack or vest
3. 36 X-Crunches/side
4. 36 Squirtle Squats to Push-up w/36# pack or vest
5. 36 Squirtle Dips w/36# pack or vest
6. 50 Yard Shallow Swim w/36# pack or vest

--5 Rounds

Mega Blastoise Add-on (If you are able to complete the Blastoise workout in its entirety without stopping, you can add on this workout.)

1. 100 Squirtle Squats to Push-up w/36# pack or vest
2. 100 Yard Farmer's Carry w/50# per hand and 36# pack or vest
3. 100 Yard Shallow Swim w/36# pack or vest

Notes:

• You may not advance to the next workout until you are able to complete the current level without rest. (Grabbing water is okay, just don't hang out.)
• Make sure that your vest or pack is secured tightly so that it doesn't bounce around or slide during the workout.
• Squirtle Squats begin as a normal squat. As you reach the bottom of the squat, rock forward onto your hands, arms slightly bent and in between your legs, placing as much of your weight on your hands as possible before rocking back into the bottom of the squat and standing up. That is one repetition. To do the push-up variation, when you place your hands of the ground, move your feet back and perform one push-up before returning to the previous position and completing the remainder of the motion.
• X-Crunches require you to lie on your back with arms flat and legs flat on the ground so your body looks like an X. You will raise one arm and the opposite leg up and toward each other until they touch, before returning them to the ground. Repeat on the opposite side to complete one rep. 
• Squirtle Dips require you to climb into or jump into a pool with water at waist or chest height water. After this, place both hands on the edge of the pool and, without leg motion, press yourself out of the water fully and then climb out of the pool completely and come to standing. 
• The Shallow Swim is in waist or chest height water, so that your feet will always be able to touch the bottom of the pool firmly. Swim as best as possible, but walk if you need to. Please do this workout with a spotter or lifeguard.

That's all for today! Until next time, good luck and train hard!

Luffy's Early Training

When Luffy was a kid, he wasn't all that strong and even when he ate the Gomu Gomu no Mi, he had a really hard time controlling the ability. This workout is the beginning of Luffy's path to being one of the strongest pirates in the world. It is simple, but it is a good build up to be able to handle the other Luffy workouts.

Look how damn cute he is! 

Luffy's Early Training

1. 5 Pull-ups
2. 10 Dips
3. 20 Push-ups
4. 30 Squats
5. Run 800 Meters

If you can complete the workout in less than 10 minutes, do another round. Continue to do rounds until you fail to do the workout in less than 10 minutes. If you cannot do the workout in less than 10 minutes, complete it in however long it takes you. At the end, cool down with a 10 minute walk and stretch for 15 minutes.

Notes:

• This is simple, but for some of you, it still might be difficult, so you may reference Level 0 if you need to scale it down. 
• If you are really looking to improve your flexibility and mobility as well, I would recommend doing Luffy, the Rubber Man before and/or after this workout.

Until next time, good luck and train hard!

Black Leg Sanji's Training

In the time skip, Sanji seeks to increase both his power and his cooking ability. Now, while cooking isn't my thing, what I can do is relay to you the hell that Sanji endured. Both of these are/can be relatively long workouts. They are mimicking the time that Sanji spent on Okama Island running from and fighting a bunch of Okama Kempo masters. In this process, his leg strength and his fighting prowess increased greatly, so much so that he could literally run. on. the. air. 

Run, Sanji! RUN!

Workout A

1. 100 Meter Sprint
2. 100 Meter Back Peddle
3. 100 Meter Sprint
4. 100 Meter Side Shuffle (Each Way)
5. 100 Meter Sprint
6. 100 Meter Zig-Zag Run
7. 100 Meter Sprint
8. 100 Meter Jog
9. 2 Minutes Shadowboxing/Bag Work/Sparring
10. 200 Meter Jog

--1 to 10 Rounds, depending on fitness

Workout B

1. Run 1 to 10 Miles
2. 3 Minutes Shadowboxing/Bag Work/Sparring
3. 10 Meter Hand Walk
4. 2 Minutes Shadowboxing/Bag Work/Sparring
5. 20 Meter Hand Walk
6. 1 Minute Shadowboxing/Bag Work/Sparring
7. 30 Meter Hand Walk
8. 30 Seconds Shadowboxing/Bag Work/Sparring
9. 40 Meter Hand Walk
10. Run 1 to 5 Miles
11. 50 Meter Hand Walk
12. Run 1 to 5 Miles
13. 40 Meter Hand Walk
14. 30 Seconds Shadowboxing/Bag Work/Sparring
15. 30 Meter Hand Walk
16. 1 Minute Shadowboxing/Bag Work/Sparring
17. 20 Meter Hand Walk
18. 2 Minutes Shadowboxing/Bag Work/Sparring
19. 10 Meter Hand Walk
20. 3 Minutes Shadowboxing/Bag Work/Sparring
21. Run 1 to 10 Miles

Notes:

• The first workout is about speed, acceleration, and the ability to keep speed for a long period of time. The second workout is about endurance and skill. These are not workouts that I would just jump into if you are not already in shape or used to running. Make sure that you become fairly acquainted with Sanji's Training. If you are attempting to train like Sanji, use these two workouts in addition to the other two that Sanji workouts after you've done the first two for a while. 
• Increase your number of rounds or distances on your longer runs gradually. After you complete a workout two or three times, add a round or a mile to the workout.
• Walking on your hands can be very frustrating. When I first started working on handstand walks, I would pick a distance to travel, no matter how many times I fell down. It sucked, but I made pretty quick improvements. 
• One way that you can change up the workout or adjust the difficulty is changing where your run and when. You can run in the rain or the snow or in the night. You can run on hills or on the beach or in the woods or in the mountains or waist-deep in water. It will help work your muscles in a lot of different ways, while training your mental toughness. 

Mail Bag Advice #1

If you've got questions, we've got answers and ramblings!

Luffy, the Rubber Man

This is a general workout for Luffy to emulate his flexibility and mobility. It's not necessarily anything he would have done, but more of a workout to help you attain a greater level of stretchy-powers. You can do this workout by itself or even before/after another workout as a supplement to your mobility.

He's really, really stretchy.

Luffy, the Rubber Man

Foam Rolling

1. Length of Spine- 30 seconds
2. Glutes/Lower Back- 30 Seconds
3. Glutes/Hip Abductors- 30 Seconds Each Side
4. Hamstrings/Hip Adductors- 30 Seconds Each Side
5. Quads/Hip Abductors- 30 Seconds Each Side
6. Calves- 30 Seconds Each Side
7. Outside of Lower Leg- 30 Seconds Each Side
8. Chest- 30 Seconds
9. Lateral Delts- 30 Seconds Each Side
10. Upper Spine/Shoulders- 30 Seconds

General Stretching (1-2 Minutes/stretch)

1. Anterior Hip Stretch
2. Posterior Capsule Stretch
3. External Rotation Hip Stretch
4. Squat Stretch- Squat down, driving your knees out, sitting as low as you can.
5. Straight-Leg Kicking- Put one leg back, keeping it straight. Swing that leg up in front of you as high as you can, but don't hurt yourself. Ease yourself into the movement. 
6. Side-to-side Leg Swinging- Brace yourself against something, with one leg forward and one leg back. With the forward leg, swing the leg to the left and right of your body, allowing it to open up your hip. 
7. Seated Turn Stretch- With one leg extended, place the opposite foot on the outside of the knee of the extended leg. Then place your opposite elbow against that knee, brace your other hand against the ground, and turn as far as you can.

Range of Motion Exercises

1. 10 Pass-Throughs
2. 10 Squats w/3 Second Pause at the Bottom
3. 10 Wall Walks
4. 10 Reverse Push-ups
5. 10 Hindu Push-ups
6. 10 Dowel Twists
7. 10 Front-to-Back Arm Swings

Notes:

• If you are really looking to increase your flexibility and mobility, start this workout with the Real Anime Training Warm-up and end it with the Real Anime Training Stretching Routine. 
• Pass-Throughs are when you hold a wooden dowel or PVC pipe in your hands, with a wide grip, and reach overhead and then behind you as far as you can. As you get more mobile, you can move your hands in closer on the stick or pipe.
• Make sure that when you squat, that your are keeping tension in your abdominals and driving your knees out to the side. This should help you get deeper in the squat and you should feel a stretch in your groin. 
• Dowel Twists bring back the dowel from the pass-throughs. You'll hold it on your back, like you would for a back squat and then twist at the waist in both directions. If you need to, make sure that you twist easily at first. 
• All the rest of the exercises have been previously shown. Use the search function if you need an explanation. 

Fighting on Saturday!

I've got an amateur kickboxing match on Saturday! I've put a lot of work into preparing for it, so we'll see how it goes. I'll hopefully post some videos for you guys after, but until then, here are some random pictures from training.

Me with boxing coach, Xavier Biggs.

It's a little blurry, because of the lighting in this part of the gym.

Look, you can kinda see abs. :P

Nothing left, but to get in the ring and go to work! It's gonna be a blast!

Pokemon Workouts #04-#06: Charmander-Charizard

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!


Pokemon Workouts #04-#06: Charmander-Charizard

Charmander

1. 50 Yard Sprint
2. 10 Squats
3. 1 Minute Downward Wood Chopping
4. 10 Thai Squats (180 Twist Squats)
5. 1 Minute Side Wood Chopping (30 seconds each side)

--5 Rounds

Charmeleon

1. 100 Yard Sprint
2. 16 Squats
3. 1 Minute Downward Wood Chopping
4. 16 Thai Squats
5. 1 Minute Side Wood Chopping (30 seconds each side)
6. 16 Jump Squats 
7. 1 Minute Downward Wood Chopping 

--5 Rounds

Charizard

1. 100 Yard Sprint
2. 36 Squats
3. 1 Minute Downward Wood Chopping
4. 36 Thai Squats
5. 1 Minute Side Wood Chopping (30 seconds each side)
6. 36 Jump Squat to Pull-ups
7. 1 Minute Downward Wood Chopping

--5 Rounds

Mega Charizard X Add-on (If you are able to complete the Charizard workout in its entirety without stopping you may add on either Mega Charizard X or Y)

1. 100 Yard Dragon Crawl
2. 100 Jump Squat Pull-ups

Mega Charizard Y Add-on

1. Muscle-ups- As many reps as possible in 10 minutes. (If unable to do muscle ups, do pull-ups and dips, instead)

Notes:

• You may not advance to the next level of the workout until you are able to complete the current level without rest. (Grabbing water is cool, though. Just don't hang out.)
• Thai squats are just like a normal squat, but you explode into a jump and twist 180 degrees in the air, landing in the opposite direction and squatting again. The idea is to go back and forth without stopping. 
• Try to get as many swings as possible during the 1 minute time period for the wood chopping. 
• Jump squat to pull-ups just means that you perform a normal jump squat, but do it underneath a pull-up bar. You'll use the momentum from the squat to help you on the pull-up and the momentum from the drop from the bar to help you rebound from the bottom of the movement back to the bar. 
• The Dragon Crawl has you on your hands and feet, with one side being long and the other being short. The long side has your arm and leg fully extended and the short side has your hand and foot directly next to each other. You'll take a step by switching sides and dropping the shoulder of the long side toward the ground in a push-up-like motion. Repeat for the distance. 
• Muscle-ups are a pull-up, where you pull your body up and over a bar and then press yourself over it. Here is an example. 

That's all for today! Until next time, good luck and train hard!!

Be Back Soon Guys!!

Apologize for the delays, once again, but I should be posting again soon!!

Delays

I apologize for the delay in posting, I'm currently working quite a bit, building some programs for others, and training for an amateur kickboxing match on March 1st. I'll do my best to get some more things up here soon, especially some Level Zero stuff, because I've been meaning to do that for a while.

Thanks so much for reading and for having patience with me during this time. Until next time, good luck and train hard!