One-Punch Man Training Program- Week 50

Week 49 is here!

Day 344

1. 100 Knuckle Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/Side Kick at Top (50 Per Side)
4. 10 km Running, throwing punches throughout the run

--Complete in as few sets as possible

<<MONSTER EVENT- Tens of thousands of moles of varying sizes are attacking the city. Whack those moles.

1. 100 Sledgehammer Swings
2. 100 Strikes to Heavy Bag

--AMRAP in 30 Minutes>>

Day 345

1. 100 Ring Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Squats on Flat Side of Half BOSU Ball
4. 10 km Running

--Complete in as few sets as possible

Day 346

1. 5 x 20 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
2. 5 x 20 Sit-ups @ Last Week's Weight
3. 5 x 20 Squats @ Last Week's Weight
4. 5 km Running at Easy Pace
5. 2 km Running, as fast as possible
6. 3 km Running at Easy Pace

Day 347

1. 100 Planche Push-ups or Planche-Grip Push-ups
2. 100 Sit-ups to Glute Bridge
3. 100 Jump Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 348

1. 100 Burpees w/Strict Push-up
2. 100 Sit-up to Full Standing (The top of the sit-up, pull your feet in as close as possible to your butt and stand up without using your hands.)
3. 100 Squats to Good Morning
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 349

1. 10 Push-ups w/100#
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--10 Rounds

Day 350

Same as Day 336 on Week 48.

One-Punch Man Training Program- Week 49

Week 48 is here!

Day 337

1. 10 Manmakers w/30#
2. 20 Sit-ups w/25# Plate OH Reach
3. 20 Squats w/65# Barbell

--5 Rounds, then

1. 5 km Running at Easy Pace
2. 5 km Running, as Fast as Possible

Day 338

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

--Complete in as few sets as possible

Day 339

1. 5 x 19 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
2. 5 x 19 Sit-ups @ Last Week's Weight
3. 5 x 19 Squats @ Last Week's Weight
4. 5 Push-ups
5. 5 Sit-ups
6. 5 Squats
7. 1000 Meter Jog
8. 5 km Running, as fast as possible
9. 1000 Meter Jog
10. 2 km Running, as fast as possible
11. 1000 Meter Jog

Day 340

1. 100 T-Push-ups w/2.5# Wrist Weights (50 per side)
2. 100 Sprinter Sit-ups w/2.5# Wrist and Ankle Weights (50 per side)
3. 100 Squats to Side Leg Raise w/2.5# Ankle Weights (50 per side)
4. 10 km Running w/2.5# Wrist and Ankle Weights

--Complete in as few sets as possible

<<MONSTER EVENT-- A Radioactive Man bit a spider, turning the spider in a giant, man-shaped creature with 8-arms, web-abilities, and human intelligence. It has webbed-up a good deal of the city. Clear the webs and beat the creature down!

1. 100 Band Pull-aparts
2. Sweep, dust, or mop for 1 Hour
3. 100 Band Pull-aparts
4. 1 Full-Power Punch Each Side to Heavy Bag>>

Day 341

1. 100 Divebomber Push-ups
2. 100 Sit-ups
3. 100 Squats w/4 second pause in bottom
4. 10 km Running at Easy Pace

--Complete in as few sets possible

Day 342

1. 10 Push-ups w/100#
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--8 Rounds, then

1. 5 Push-ups w/100#
2. 5 Sit-ups w/100#
3. 5 Squats w/100#
4. 500 Meter Run w/40# Vest

--4 Rounds

Day 343

Same as Day 336 on Week 48.

One-Punch Man Training Program- Week 48

Week 47 is here!

Day 330

1. 100 Inchworm Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Squats to Good Mornings w/10# (weight held against chest)
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- A mad scientist has blown up a mountain and has covered a small village in rubble. Remove the rubble and save the people!

1. 1 Deadlift @ 50% 1RM
2. 100 Meter Sandbag Carry w/50-100#
3. 1 Deadlift @ 60% 1RM
4. 100 Meter Overhead Carry w/Half Bodyweight (Bar, log, or whatever you have)
5. 1 Deadlift @ 70% 1RM
6. 100 Meter Sled Pull w/Bodyweight
7. 1 Deadlift @ 75% 1RM
8. 100 Meter Yoke Carry (weight on back) w/1.5x Bodyweight
9. 1 Deadlift @ 80% 1RM
10. Rest 1 Minute
11. 1 Deadlift @ 85% 1RM
12. Rest 2 Minutes
13. 1 Deadlift @ 90% 1RM
14. Rest 3 Minutes
15. 1 Deadlift @ 95% 1RM
16. Rest 4 Minutes
17. 1 Deadlift @ 1RM Attempt>>

Day 331

1. 5 km Running
2. 100 Clap Push-ups
3. 100 Sit-ups w/3 Punches at Top
4. 100 Broad Jump Squats (Squat full depth and leap as far forward as possible.)
5. 5 km Running

--Complete in as few sets as possible

Day 332

1. 5 x 18 Push-ups @ Last Week's Weight (1 Minute Rest Between)
2. 5 x 18 Sit-ups @ Last Week's Weight 
3. 5 x 18 Squats @ Last Week's Weight
4. 10 Push-ups
5. 10 Sit-ups
6. 10 Squats

--Complete Final Sets of Calisthenics in as few sets possible, then

1. 1000 Meter Jog
2. 10 x 800 Meters (1 Minute Rest Between Sets)
3. 1000 Meter Jog

Day 333

1. 100 Renegade Push-ups w/25#
2. 100 Sit-ups to One-Leg Glute Bridge (50 per side)
3. 100 DB Thrusters w/25# DBs
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 334

1. 100 Hindu Push-ups w/2 Second Pause and Stretch at Beginning
2. 100 Wide Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running at Easy Pace

--Complete in as few sets possible

Day 335

1. 10 Push-ups w/100#
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--7 Rounds, then

1. 5 Push-ups w/100#
2. 5 Sit-ups w/100#
3. 5 Squats w/100#
4. 500 Meter Run w/40# Vest

--6 Rounds

Day 336

1. 30 Push-ups
2. 30 Sit-ups 
3. 30 Squats

--3 Rounds, then

1. 10 Push-ups of Choice
2. 10 Sit-ups of Choice
3. 10 Squats of Choice
4. 10 km Running at Easy Pace

Centurion Method Workout #6: That Awful Sneer

This workout is a ton of fun, because it just leaves you dripping with sweat, muscles burning, and with that awful sneer of you beating your ass during a training session. You'll need a pull-up bar or something to do pull-ups on, but no other equipment.

Workout #6: That Awful Sneer

1. 5 Strict Pull-ups
2. 10 Push-ups
3. 10 Squats
4. 5 Burpees

--10 Rounds

Notes:

• For beginners, you can do negative pull-ups or jumping pull-ups, kneeling push-ups, and half squats.
• To make the workout harder, do harder variations of the exercises above, such as clapping push-ups, jump squats, or burpees with various jumps like broad jumps, high jumps, or star jumps. You can also add a weighted vest.
• Make sure you keep your form perfect on all of these exercises, because once you get a few rounds in, if you're trying to get through it super fast, but your form is slipping, you're likely to hurt yourself. 

One-Punch Man Training Program- Week 47

Week 46 is here!

Day 323

1. 100 One-Arm Push-ups (50 Each Side)
2. 100 Decline Sit-ups (At least 45 Degrees)
3. 100 Pistols (50 Each Side)
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- A Crystal Monster has created a series of giant crystalline structures that are slowly taking over the city. Crush them, remove the debris, and beat the monster into dust!

1. 100 Sledgehammer Swings
2. 200 Strikes (any) to Heavy Bag
3. 100 Deadlifts @ 95#
4. 1 Full Power Punch to Heavy Bag, each side>>

Day 324

1. 400 Meter Run
2. 10 Burpees w/Strict Push-up
3. 200 Meter Run
4. 10 V-ups
5. 400 Meter Run
6. 10 High Jump Squats

--10 Rounds

Day 325

1. 5 x 17 Push-ups @ Last Week's Weight (1 Minute Rest)
2. 5 x 17 Sit-ups @ Last Week's Weight
3. 5 x 17 Squats @ Last Week's Weight
4. 15 Push-ups
5. 15 Sit-ups
6. 15 Squats

--Finish Final Sets of Calisthenics in as few sets as possible, then

1. 1000 Meter Jog
2. 5 km, as fast as possible
3. 1000 Meter Jog
4. 2 km, as fast as possible
5. 1000 Meter Jog

Day 326

1. 100 YTW Push-ups w/5# Wrist Weights
2. 100 Sit-ups w/Overhead Reach w/5# Wrist Weights
3. 100 Squats w/Side Lateral Raise w/5# Wrist Weights
4. 10 km Running w/5# Wrist Weights

--Complete in as few sets possible

Day 327

1. 10 Push-up @ 4 Seconds Down, 4 Seconds Up
2. 10 Straight Leg Sit-ups
3. 10 Squats @ 4 Seconds Down, 4 Seconds Up
4. 1000 Meter Run

--10 Rounds

Day 328

1. 10 Push-ups w/100#
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--5 Rounds, then

1. 5 Push-ups w/100#
2. 5 Sit-ups w/100#
3. 5 Squats w/100#
4. 500 Meter Run w/40#

--10 Rounds

Day 329

Same as Day 287 on Week 41.

One-Punch Man Training Program- Week 46

Week 45 is here!

Day 316

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

--Complete in as few sets as possible

Day 317

1. 100 Renegade Push-ups w/25#
2. 100 Sit-ups to One-Leg Glute Bridge (50 per side)
3. 100 Thrusters w/25# DBs
4. 10 km Running

--Complete in as few sets as possible

Day 318

1. 5 x 16 Push-ups @ Last Week's Weight (1 Minute Rest in Between)
2. 5 x 16 Sit-ups @ Last Week's Weight
3. 5 x 16 Squats @ Last Week's Weight
4. 20 Push-ups
5. 20 Sit-ups
6. 20 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

1. 5 km Running, as fast as possible
2. 5 km Running at Easy Pace

Day 319

1. 10 Push-ups @ 4 Seconds Down
2. 10 Sit-ups w/Twist
3. 10 Front Squats w/45# Bar
4. 1000 Meter Run

--10 Rounds

Day 320

1. 5 Push-ups w/100#
2. 5 Sit-ups w/100#
3. 5 Squats w/100#
4. 500 Meter Run w/40# Vest

--20 Rounds

Day 321

1. 10 Manmakers w/30# DB
2. 20 Sit-ups w/25# OH Plate Reach
3. 20 OH Squats w/55# BB

--5 Rounds, then

10 km Running, Stop and Shadowbox for 15 Seconds every 5 Minutes

Day 322

Same as Day 287 on Week 41.

One-Punch Man Training Program- Week 45

Week 44 is here!


Day 309

1. 100 Spiderman Push-ups
2. 100 Sit-ups w/OH Reach with 10# Plate
3. 100 Squats with Back Kick (50 per side)
4. 10 km Running

--Complete in as few sets as possible

Day 310

1. 100 Wide Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 311

1. 5 x 15 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
2. 5 x 15 Sit-ups @ Last Week's Weight
3. 5 x 15 Squats @ Last Week's Weight
4. 25 Push-ups
5. 25 Sit-ups
6. 25 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

1. 5 x 400 Meter Run (1 Minute Rest Between)
2. 8 km Running

Day 312

1. 100 Knuckle Push-ups
2. 100 Sit-ups with 3 Punches at Top
3. 100 Squats with 3 Punches at Top
4. 10 km Running

--Complete in a few sets as possible

<<HERO EVENT- A building has fallen over. Save the people inside!

1. 5 Deadlifts @ 80% 1 RM
2. 5 Tire Flips, as heavy as possible
3. 4 Deadlift @ 85% 1 RM
4. 4 Tire Flips, as heavy as possible
5. 3 Deadlifts @ 90% 1 RM
6. 3 Tire Flips, as heavy a possible
7. 2 Deadlifts @ 95% 1 RM
8. 2 Tire Flips, as heavy as possible
9. 1 Deadlift @ 1  RM
10. 1 Tire Flip, as heavy as possible

--Complete in as much time as it takes to finish the workout. If you fail to lift your 1 RM, deload the bar to 70% of your 1 RM and do 10 Reps>>

Day 313

1. 10 Push-ups w/95#
2. 10 Sit-ups w/95#
3. 10 Squats w/95#

--10 Rounds, then

1. 10 x 100 Meter Run (30 Seconds Rest in Between)
2. 5 x 200 Meter Run (1 Minute Rest in Between)
3. 2 x 500 Meter Run (90 Seconds Rest in Between)
4. 1000 Meter Run (Rest 2 Minutes)
5. 2 x 500 Meter Run (90 Seconds Rest in Between)
6. 5 x 200 Meter Run (1 Minute Rest in Between)
7. 10 x 100 Meter Run (30 Seconds Rest in Between)
8. 3 km Running at Easy Pace

Day 314

1. 100 Push-ups to Mountain Climbers
2. 100 Sprinter Sit-ups (50 Per Side)
3. 100 Squats w/3 Band Pull-Aparts at Top
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 315

Same as Day 287 on Week 41.

One-Punch Man Training Program- Week 44

Week 43 is here!

Day 302

1. 100 YTW Push-ups w/2.5# Wrist Weights
2. 100 Sit-ups to Overhead Reach w/2.5# Wrist Weights
3. 100 Squats to Side Lateral Raise w/2.5# Wrist Weights
4. 10 km Running w/2.5# Wrist Weights

--Complete in as few sets as possible


Day 303

1. 100 Hindu Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

<<MONSTER EVENT-- Gangs have infested the city. There are more than you can count! Beat them and clean up the town!

1. 3 Minutes Shadowboxing
2. 3 Minutes Heavy Bag Work
3. 3 Minutes Sand Bag Throws w/50-100# Sandbag
4. 3 Minutes Heavy Bag Work
5. 3 Minutes Shadowboxing>>

Day 304

1. 5 x 14 Push-ups @ Last Week's Weight (1 Minute Rest in Between Sets)
2. 5 x 14 Sit-ups @ Last Week's Weight
3. 5 x 14 Squats @ Last Week's Weight
4. 30 Push-ups
5. 30 Sit-ups
6. 30 Squats 

--Complete Final Sets of Calisthenics in as few sets as possible, then

1. 5 km Running, as fast as possible
2. 1 km Recovery Jog
3. 3 km Running, as fast as possible
4. 1 km Running Cool Down

Day 305

1. 100 Clapping Push-ups
2. 100 Sit-ups w/3 Punches at the Top
3. 100 Squats w/Side Kick at the Top (50 Each Side)
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 306

1. 100 Push-ups w/Feet on Stability Ball
2. 100 V-ups
3. 100 Squats on Half BOSU Ball
4. 10 km Running

--Complete in as few sets as possible

Day 307

1. 10 Push-ups w/95#
2. 10 Sit-ups w/95#
3. 10 Squats w/95#

--5 Rounds, then

1. 5 Push-ups w/95#
2. 5 Sit-ups w/95#
3. 5 Squats w/95#

--10 Rounds, then

1. 1 km Run, as fast as possible
2. 2 km Run, Easy Pace
3. 3 km Run, as fast as possible
4. 4 km Run, Easy Pace

Day 308

Same as Day 287 on Week 41