One-Punch Training Program- Week 18

Week 17 is here!

Day 120

(All calisthenics are to be performed with a 10# weight)

1. 20 Diamond Push-ups 
2. 20 Straight Leg Sit-ups 
3. 20 Close Stance Squats 
4. 20 Wide Push-ups 
5. 20 Wide Leg Sit-ups
6. 20 Sumo Sit-ups
7. 20 Push-ups
8. 20 Sit-ups
9. 20 Squats
10. 20 Clap Push-ups
11. 20 Sit-ups @ Explode up, 4 Seconds Down
12. 20 Jump Squats
13. 20 Hindu Push-ups
14. 20 Decline Sit-ups
15. 20 Hindu Squats
16. 10 km Running at Easy Pace (No weight)

Day 121

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT-  A Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

1. 3 Minutes Shadowboxing
2. Rest 1 Minute
3. 3 Minutes Heavy Bagwork
4. Rest 1 Minute
5. 3 Minutes Sparring or Shadowboxing
6. Rest 1 Minute

--3 Rounds>>

Day 122

1. 400 Meter Run
2. 15 Push-ups
3. 15 Sit-ups
4. 15 Squats
5. 400 Meter Run
6. 15 Push-ups @ 50% 1RM
7. 15 Sit-ups @ 50% 1RM
8. 15 Squats @ 50% 1 RM
9. 400 Meter Run
10. 60 Push-ups
11. 60 Sit-ups
12. 60 Squats
13. 800 Meter Run
14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
17. 8000 Meter Run at Easy Pace

Day 123

1. 100 Ring Push-ups
2. 100 Sit-ups w/Twist
3. 100 Overhead Squats w/Dowel
4. 10 km Running 

--Complete in as few sets as possible

Day 124

1. 5 Push-ups w/45#
2. 5 Sit-ups w/45#
3. 5 Squats w/45#

--20 Sets of Calisthenics, then

10 km Running w/5# Weight Vest

Day 125

1. 50 Wide Push-ups
2. 50 Wide Leg Sit-ups
3. 50 Sumo Squats
4. 50 Hindu Push-ups
5. 50 Decline Sit-ups
6. 50 Hindu Squats
7. 10 km Running at Easy Pace

Day 126

Same as Day 119 on Week 17.