Welcome to Real Anime Training!

Congratulations! You've found the internet's original home for anime/fictional/nerdy fitness.  We've been dropping workouts and teaching people about training like their favorite characters since 2007.

There's a LOT of content here, so I'm sure it's just a little overwhelming and that's okay!

Let's point you guys in the right direction.

I. The Beginner Workout Post- These are some of the easiest and simple workouts we have at Real Anime Training
II. The Workout Master Post
III. The Exercise Master Post

One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here!

This week is three challenge days and a bonus 4 easy days to finish out the training program.

Day 1093 (Test Day)

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

--Complete in as few sets as possible, as fast as possible. This is the day to showcase the results of your training and take the original OPM Workout and crush it into the ground!

<<HERO EVENT- A man has wished upon a genie to get all the cars... for some reason. Now, cars are raining from the sky. Move some out of the way to save people and punch others out of the sky until the storm passes!

1. 10 Deadlifts @ 85% 1 RM
2. 10 Tire Flips, as heavy as possible
3. 10 Full Power Punches to Heavy Bag Each Side

--AMRAP in 30 Minutes, then

SURPRISE MONSTER EVENT- The genie is not happy with you trying to stop his wish from being fulfilled and begins to throw cars at you. Deflect them and get to the genie so that you can hit him!

1. 10 Minutes Heavy Bag
2. 1 Full Power Punch to Heavy Bag Each Side>>

Day 1094

1. 25 Push-ups
2. 25 Sit-ups 
3. 25 Squats
4. 10 x 1 Push-up, building to MAX for the Day
5. 10 x 1 Sit-up, building to MAX for the Day
6. 10 x 1 Squat, building to MAX for the Day
7. 65 Fingertip Push-ups
8. 65 Straight Leg Sit-ups
9. 65 Squats to Single Leg Stiff Leg Deadlift Each Side
10. 10 km Running w/75# Vest

--Compete in as few sets as possible

<<MONSTER EVENT-- A local science convention is interrupted by a small meteor that falls from the sky and absorbs the qualities of the inventions and experiments being showcased at the convention. Thanks to lack of any real talent at this convention, this new being now has the ability to do and create a wide variety of mildly impressive things and will now throw them at you in rapid succession while running away to prevent you from hitting it!

1. 500 Meter Swim
2. 40 Strikes to Heavy Bag
3. 300 Meter Army Crawl
4. 20 Strikes to Heavy Bag
5. 10 Behind the Head Med Ball Tosses w/30# Ball
6. 1 Full Power Punch to Heavy Bag Each Side>>

Day 1095

1. 100 Rollout Push-ups to Power Clean w/185#
2. 100 KB OH Sit-ups w/44# KB
3. 100 Barbell Thrusters w/185#
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

<<MONSTER EVENT-- An international soap company has produced so much soap that it has become sentient. The soap is rebelling because it does not want to be used to clean up humanity's filth any longer. Beat the Soap Monster and clean up the mess that he has left behind at your apartment!

1. 1 Full Power Punch to Heavy Bag Each Side
2. 10 Minutes Mopping
3. 10 Minutes Scrubbing Floors w/Wash Rag on Hands and Knees
4. 10 Minutes Cleaning Windows and Mirrors w/Wash Rag 
5. Clean the rest of your living space as clean as possible

As a reward for cleaning your home and completing the OPM Training Program for all 3 years, take a nice, hot, relaxing bath and enjoy the rest of the week of easy training.>>

Day 1096

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-up
3. 100 Sumo Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 1097

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

--Complete in as few sets as possible

Day 1098

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

--Complete in as few sets as possible

Day 1099

Same as Day 1064 on Week 152. As you continue your training, this day every week will remain the same. Congratulations, 100 push-ups, 100 sit-ups, 100 squats, and 10 km of running has now become your easy day!


The next post will cover what to do from here on out!

One-Punch Man Training Program- Week 156

Week 155 is here!


Day 1086

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 10 x 1 Push-up, building to MAX for the Day
5. 10 x 1 Sit-up, building to MAX for the Day
6. 10 x 1 Squat, building to MAX for the Day
7. 5 x 2 Push-ups @ 70% of MAX for the Day
8. 5 x 2 Sit-ups @ 70% of MAX for the Day
9. 5 x 2 Squats @ 70% of MAX for the Day
10. 55 Fingertip Push-ups
11. 55 Straight-Leg Sit-ups w/3 Second Hamstring Stretch at Top
12. 55 Squats to Single Leg Stiff Leg Deadlift on Each Side
13. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1087

1. 100 Rollout Push-ups to Power Clean w/135#
2. 100 Sit-ups to Gymnastic Bridge
3. 100 Jump Squats to Deadhang Pull-up w/20# Vest
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1088

1. 100 Planche Push-ups, then 500 Meter Bear Crawl
2. 100 V-Ups, then 300 Meter Crab Walk
3. 100 Broad Jump Squats, then 100 Meter Handwalk
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1089

1. 100 Clap Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Thai Squats
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1090

1. 100 Fingertip Push-ups w/20# Vest
2. 100 Sit-ups
3. 100 Squats w/5 Calf Raises at Top w/45# Vest
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1091

1. 25 Manmakers w/85# DBs
2. 50 Decline Sit-ups w/85# DB
3. 50 Thrusters w/85# DBs

--2 Rounds, then

10 km Running w/75# Vest

Day 1092

Same as Day 1064 on Week 152.

One-Punch Man Training Program- Week 155

Week 154 is here!

Day 1079

1. 10 Renegade Push-ups w/85# DBs
2. 10 Sit-ups to One-Leg Glute Bridge Each Side
3. 10 Landing Gears w/60# DBs
4. 20 Renegade Push-ups w/80# DBs
5. 20 Sit-ups to One-Leg Glute Bridge Each Side
6. 20 Landing Gears w/55# DBs
7. 30 Renegade Push-ups w/75# DBs
8. 30 Sit-ups to One-Leg Glute Bridge Each Side
9. 30 Landing Gears w/50# DBs
10. 40 Renegade Push-ups w/70# DBs
11. 40 Sit-ups to One-Leg Glute Bridge Each Side
12. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1080

1. 100 Push-ups, then 500 Meter Bear Crawl w/45# Vest
2. 100 Sit-ups, then 300 Meter Crab Walk w/45# Vest
3. 100 Squats, then 100 Meter Handwalk w/10# Wrist and Ankle Weights
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

<<HERO EVENT- A band of hikers are stranded in a cave on a mountain pass, now inaccessible, due to a rock slide. Climb to them and save the day!

1. Climb Total of 500 Feet on Rock Wall
2. 1 Full Power Punch to Heavy Bag Each Side>>

Day 1081

1. 10 One-Arm Hindu Push-ups Each Side
2. 10 V-Ups
3. 10 Power Cleans to Front Squat w/185#
4. 1000 Meter Run w/75#

--10 Rounds

Day 1082

1. 100 YTW Push-ups w/20# Wrist Weights
2. 100 KB OH Sit-ups w/44# KB and 20# Wrist Weights
3. 100 OH Squats w/135#
4. 10 km Running w/75# Vest and 10# Wrist and Ankle Weights

--Complete in as few sets as possible

Day 1083

1. 100 Fingertip Push-ups w/25# Vest
2. 100 Sit-ups w/Twist
3. 100 Pristoner Squats
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1084

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/75# Vest

--Complete in as few sets as possible (Weights Each Round:

1. 135#
2. 225#
3. 315#
4. 365#
5. 365#
6. 405#
7. 405#
8. 405#
9. 405#
10. 405#)

Day 1085

Same as Day 1064 on Week 152.

One-Punch Man Training Program- Week 154

Week 153 is here!

Day 1072

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 10 x 1 Push-up, building to MAX for the Day
5. 10 x 1 Sit-up, building to MAX for the Day
6. 10 x 1 Squat, building to MAX for the Day
7. 65 Fingertip Push-ups
8. 65 Straight Leg Sit-ups w/3 Second Stretch at Top
9. 65 Squats to Single Leg Stiff Leg Deadlift Each Side
10. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1073

1. 100 Push-ups w/Hands and Feet on Med Balls and 20# Vest
2. 100 V-Ups
3. 100 Wall Balls w/30# Ball and 20# Vest
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1074

1. 100 Planche Push-ups
2. 100 Sit-ups to Gymnastic Bridge
3. 100 Jump Squats to Deadhang Pull-up 
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1075

1. 50 Push-ups @ 20% 1 RM
2. 50 Sit-ups @ 20% 1 RM
3. 50 Squats @ 20% 1 RM
4. 5 km Running w/75# Vest

--2 Rounds

Day 1076

1. 100 Diamond Push-ups 
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1077

1. 25 Manmakers w/85# DBs
2. 50 Decline Sit-ups w/85# DB
3. 50 Thrusters w/85# DBs

--2 Rounds, then

1. 10 km Running w/75# Vest

Day 1078

Same as Day 1064 on Week 152.

One-Punch Man Training Program- Week 153

Week 152 is here!


Day 1065

1. 5 Renegade Push-ups w/85# DBs
2. 5 Sit-ups to One Leg Glute Bridge Each Side
3. 5 Landing Gears w/60# DBs
4. 15 Renegade Push-ups w/80# DBs
5. 15 Sit-ups to One Leg Glute Bridge Each Side
6. 15 Landing Gears w/55# DBs
7. 20 Renegade Push-ups w/75# DBs
8. 20 Sit-ups to One Leg Glute Bridge Each Side
9. 20 Landing Gears w/50# DBs
10. 25 Renegade Push-ups w/70# DBs
11. 25 Sit-ups to One-Leg Glute Bridge Each Side
12. 25 Landing Gears w/45# DBs
13. 35 Renegade Push-ups w/65# DBs
14. 35 Sit-ups to One Leg Glute Bridge Each Side
15. 35 Landing Gears w/40# DBs
16. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1066

1. 100 One-Arm Push-ups Each Side w/20# Vest
2. 100 Sprinter Sit-ups Each Side w/5# Wrist and Ankle Weights
3. 100 Pistols Each Side w/20# Vest
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1067

1. 100 Inchworm Push-ups
2. 100 Sit-ups to Table Maker at Top
3. 100 Squats to Good Morning at Top
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1068

1. 100 Push-ups, then MAX Distance Handwalk
2. 100 Sit-ups, then MAX Distance Handwalk
3. 100 Squats, then MAX Distance Handwalk
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1069

1. 100 Walkout Push-ups w/10# Wrist Weights
2. 100 Sit-ups to 2 Flutterkicks at Bottom w/10# Ankle Weights
3. 100 Jump Squat to Tuck Jumps w/20# Vest
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1070

1. 10 Rollout Push-ups
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/75# Vest

--10 Rounds (Weights Each Round

1. 135#
2. 225#
3. 315#
4. 365#
5. 365#
6. 405#
7. 405#
8. 405#
9. 405#
10. 405#>>

Day 1071

Same as Day 1064 on Week 152.

One-Punch Man Training Program- Week 152

Week 151 is here!


Day 1058

1. 100 Push-ups w/feet on Stability Ball w/45# Vest
2. 100 Sit-ups to Glute Bridge
3. 100 Jump Squats to Deadhang Pull-up w/45# Vest 
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- A local man has been trying to clean up the beach from trash, but has been exposed to too many plastics and has become a mass of random plastic garbage.  Every time you hit him, more seems to poor out. Hit him and pull pieces apart!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 30 Band Pull-Aparts
4. 1 Full Power Punch Each Side to Heavy Bag>>

Day 1059

1. 10 Push-ups @ 70% 1 RM
2. 10 Sit-ups @ 70% 1 RM
3. 10 Squats @ 70% 1 RM
4. 1000 Meter Run w/75# Vest

--Complete in as few sets as possible

Day 1060

1. 20 Push-ups @ 50% 1 RM
2. 20 Sit-ups @ 50% 1 RM
3. 20 Squats @ 50% 1 RM
4. 2000 Meter Run w/75# Vest
5. 80 Fingertip Push-ups
6. 80 Sit-ups w/3 Punches at Top
7. 80 Squats to Good Mornings
8. 8 km Running w/75# Vest

--Complete in as few sets as possible

Day 1061

1. 5 Push-ups @ 75% 1 RM
2. 5 Sit-ups @ 75% 1 RM
3. 5 Squats @ 75% 1 RM
4. 95 Hindu Push-ups
5. 95 Straight Leg Sit-ups
6. 95 Hindu Squats
7. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1062

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Backpeddle
4. 100 Meter Sideshuffle Right
5. 100 Meter Sideshuffle Right
6. 400 Meter Jog
7. 100 Meter Sprint
8. 10 One-Arm Push-ups Each Side
9. 10 Sprinter Sit-ups Each Side
10. 10 Pistols Each Side

--10 Rounds

Day 1063

1. 25 Manmakers w/85# DBs
2. 50 Decline Sit-ups w/85# DB
3. 50 Thrusters w/85# DBs
4. 25 Manmakers w/80# DBs
5. 50 Decline Sit-ups w/80# DBs
6. 50 Thrusters w/80# DBs
7. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1064

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

One-Punch Man Training Program- Week 151

Week 150 is here!


Day 1051

1. 5 Renegade Push-ups w/85# DBs
2. 5 Sit-ups to One Leg Glute Bridge Each Side
3. 5 Landing Gears w/60# DBs
4. 10 Renegade Push-ups w/80# DBs
5. 10 Sit-ups to One Leg Glute Bridge Each Side
6. 10 Landing Gears w/55# DBs
7. 20 Renegade Push-ups w/75# DBs
8. 20 Sit-ups to One Leg Glute Bridge Each Side
9. 20 Landing Gears w/50# DBs
10. 25 Renegade Push-ups w/70# DBs
11. 25 Sit-ups to One Leg Glute Bridge Each Side
12. 25 Landing Gears w/45# DBs
13. 40 Renegade Push-ups w/65# DBs
14. 40 Sit-ups to One Leg Glute Bridge Each Side
15. 40 Landing Gears w/40# DBs
16. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1052

1. 20 Push-ups @ 50% of 1 RM
2. 20 Sit-ups @ 50% of 1 RM
3. 20 Squats @ 50% of 1 RM
4. 2 km Running w/70# Vest

--5 Rounds

Day 1053

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1054

1. 100 Ring Push-ups
2. 100 Decline Sit-ups
3. 100 Squats on Flat Side of Half BOSU
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

Day 1055

1. 100 Fingertip Push-ups w/25# Vest
2. 100 KB OH Sit-ups w/44# KB
3. 100 Squats to 3 Calf Raises w/25# Vest
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1056

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/70# Vest

--10 Rounds (Weights Each Round:

1. 135#
2. 225#
3. 315#
4. 365#
5. 365#
6. 405#
7. 405#
8. 405#
9. 405#
10. 405#)

Day 1057

1. 99 Push-ups
2. 99 Sit-ups 
3. 99 Squats
4. 1 Push-up 
5. 1 Sit-up
6. 1 Squat
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 150

Week 149 is here!

Day 1044

1. 10 Rollout Push-ups to Power Clean w/185# 
2. 10 Wide Leg Sit-ups w/3 Second Split Stretch at Top
3. 10 Power Cleans to Front Squat w/185#
4. 1000 Meter Run w/70# Vest

--10 Rounds

Day 1045

1. 100 Clap Push-ups
2. 100 Sit-ups w/Twist w/20# Med Ball
3. 100 Wall Balls w/30# Ball
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

<<MONSTER EVENT-- 100 LIFE MAN, a man who played too many video games and gained extra lives, has decided to do whatever he wants and he is attacking everyone around him! Beat him down! Many times!

1. 10 Minutes Shadowboxing
2. 100 Full Power Punches to Heavy Bag Each Side>>

Day 1046

1. 100 Fingertip Push-ups
2. 100 Sit-ups to Glute Bridge
3. 10 Squats
4. 10 High Jump Squats
5. 10 Squats w/225#
6. 10 Front Squats w/185#
7. 10 OH Squats w/135#
8. 50 High Jump Squats
9. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1047

1. 100 One-Arm Push-ups Each Side
2. 100 Sprinter Sit-ups Each Side
3. 100 Pistols Each Side
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1048

1. 100 T-Push-ups w/5 Second Side Plank Hold (50 Each Side)
2. 100 V-Ups
3. 100 Squats w/5 Second Hold at Bottom of Squat
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1049

1. 20 Manmakers w/85# DBs
2. 40 Decline Sit-ups w/85# DB
3. 40 Thrusters w/85# DBs
4. 30 Manmakers w/80# DBs
5. 60 Decline Situps w/80# DB
6. 60 Thrusters w/80# DBs
7. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1050

1. 98 Push-ups
2. 98 Sit-ups
3. 98 Squats
4. 2 Push-ups
5. 2 Sit-ups 
6. 2 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 149

Week 148 is here!


Day 1037

1. 10 Renegade Push-ups w/80# DBs
2. 10 Sit-ups to One Leg Glute Bridge
3. 10 Landing Gears w/55# DBs
4. 15 Renegade Push-ups w/75# DBs
5. 15 Sit-ups to One Leg Glute Bridge
6. 15 Landing Gears w/50# DBs
7. 25 Renegade Push-ups w/70# DBs
8. 25 Sit-ups to One Leg Glute Bridge
9. 25 Landing Gears w/45# DBs
10. 25 Renegade Push-ups w/65# DBs
11. 25 Sit-ups to One Leg Glute Bridge
12. 25 Landing Gears w/40# DBs
13. 25 Renegade Push-ups w/60# DBs
14. 25 Sit-ups to One Leg Glute Bridge
15. 25 Landing Gears w/35# DBs
16. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1038

1. 100 Push-ups, then MAX Distance Handwalk
2. 100 Sit-ups, then MAX Distance Handwalk
3. 100 Squats, then MAX Distance Handwalk
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1039

1. 100 Push-up @ 2 Seconds Down, 2 Seconds Up
2. 100 Sit-ups @ 3 Seconds Up, 3 Seconds Down
3. 100 Squats @ 4 Seconds Down, 4 Seconds Up
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1040

1. 100 Spider-man Push-ups (50 Each Side)
2. 100 V-Ups
3. 100 OH Squats w/115# Barbell
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1041

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1042

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/70# Vest

--10 Rounds (Weights Each Round:

1. 135#
2. 225#
3. 275#
4. 315#
5. 365#
6. 405#
7. 405#
8. 405#
9. 405#
10. 405#)

Day 1043

1. 97 Push-ups
2. 97 Sit-ups
3. 97 Squats
4. 3 Push-ups
5. 3 Sit-ups
6. 3 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 148

Week 147 is here!

Day 1030

1. 100 Knuckle Push-ups w/25# Vest
2. 100 Sit-ups w/3 Punches at Top
3. 100 Jump Squats to Deadhang Pull-up at Top
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1031

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 1 x 10 Push-ups, building to MAX for the Day
5. 1 x 10 Sit-ups, building to MAX for the Day
6. 1 x 10 Squats, building to MAX for the Day
7. 5 Push-ups @ 70% of MAX for the Day
8. 5 Sit-ups @ 70% of MAX for the Day
9. 5 Squats @ 70% of MAX for the Day
10. 60 Push-ups
11. 60 Sit-ups
12. 60 Squats
13. 10 km Running w/65# Vest

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

Day 1032

1. 100 Planche Push-ups
2. 100 V-Ups
3. 100 High Jump Squats w/10# Vest
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1033

1. 100 One-Arm Push-ups Each Side
2. 100 Sprinter Sit-ups Each Side
3. 100 Pistols
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1034

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1035

1. 15 Manmakers w/85# DBs
2. 30 Decline Sit-ups w/85# DB
3. 30 Thrusters w/85# DBs
4. 35 Manmakers w/80# DBs
5. 70 Decline Sit-ups w/80# DBs
6. 70 Thrusters w/80# DBs
7. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1036

1. 96 Push-ups
2. 96 Sit-ups
3. 96 Squats
4. 4 Push-ups
5. 4 Sit-ups
6. 4 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 147

Week 146 is here!

Day 1023

1. 10 Renegade Push-ups w/80# DBs
2. 10 Sit-ups to One-Leg Glute Bridge Each Side
3. 10 Landing Gears w/55# DBs
4. 15 Renegade Push-ups w/75# DBs
5. 15 Sit-ups to One-Leg Glute Bridge Each Side
6. 15 Landing Gears w/50# DBs
7. 20 Renegade Push-ups w/70# DBs
8. 20 Sit-ups to One-Leg Glute Bridge Each Side
9. 20 Landing Gears w/45# DBs
10. 25 Renegade Push-ups w/65# DBs
11. 25 Sit-ups to One-Leg Glute Bridge Each Side
12. 25 Landing Gears w/40# DBs
13. 30 Renegade Push-ups w/60# DBs
14. 30 Sit-ups to One-Leg Glute Bridge
15. 30 Landing Gears w/35# DBs
16. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1024

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1025

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1026

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running w/70# Vest

--Complete in as few sets as possible

Day 1027

1. 100 Knuckle Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/3 Punches at Top
4. 10 km Running w/70# Vest, continuously throwing punches

--Complete in as few sets as possible

Day 1028

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/65# Vest

--10 Rounds, (Weights Each Round:

1. 135#
2. 185#
3. 225#
4. 275#
5. 315#
6. 365#
7. 405#
8. 405#
9. 405#
10. 405#)

Day 1029

1. 95 Push-ups
2. 95 Sit-ups
3. 95 Squats
4. 5 Push-ups
5. 5 Sit-ups
6. 5 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 146

Week 145 is here!


Day 1016

1. 100 Push-ups w/20# Vest (Use push-up blocks to get full ROM), then 500 Meter Bear Crawl w/20# Vest
2. 100 KB OH Sit-ups w/35# KB, then 300 Meter Crab Walk w/20# Vest
3. 100 Squats w/45# Bar, then 100 Meter Hand Walk w/5# Ankle and Wrist Weights (Vest may slide off, so distributing the weights to the ankles and wrists is better here, since it's such as short distance.)
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1017

1. 100 Clap Push-ups w/20# Vest
2. 100 Straight Leg Sit-ups
3. 100 Jump Squats to Dead Hang Pull-up w/20# Vest
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1018

1. 100 Planche Push-ups
2. 100 V-Ups
3. 100 High Jump Squats w/10# Vest
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1019

1. 100 Knuckle Push-ups w/25# Vest
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/25# Vest and 1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1020

1. 100 YTW Push-ups w/20# Wrist Weights
2. 100 KB OH Sit-ups w/44# KB and 20# Wrist Weights
3. 100 OH Squats w/105# Barbell and 20# Wrist Weights
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1021

1. 10 Manmakers w/85# DBs
2. 20 Decline Sit-ups w/85# DB
3. 20 Thrusters w/85# DBs
4. 40 Manmakers w/80# DBs
5. 80 Decline Sit-ups w/80# DBs
6. 80 Thrusters w/80# DBs
7. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1022

1. 94 Push-ups
2. 94 Sit-ups
3. 94 Squats
4. 6 Push-ups
5. 6 Sit-ups
6. 6 Squats
7. 10 km Running at Easy Pace

One-Punch Man Training Program- Week 145

Week 144 is here!


Day 1009

1. 10 Renegade Push-ups w/80# DBs
2. 10 Sit-ups to One Leg Glute Bridge
3. 10 Landing Gears w/55# DBs 
4. 10 Renegade Push-ups w/75# DBs
5. 10 Sit-ups to One Leg Glute Bridge
6. 10 Landing Gears w/50# DBs
7. 10 Renegade Push-ups w/70# DBs
8. 10 Sit-ups to One-Leg Glute Bridge
9. 10 Landing Gears w/45# DBs
10. 30 Renegade Push-ups w/65# DBs
11. 30 Sit-ups to One Leg Glute Bridge
12. 30 Landing Gears w/40# DBs
13. 40 Renegade Push-ups with 60# DBs
14. 40 Sit-ups to One Leg Glute Bridge
15. 40 Landing Gears w/35# DBs
16. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1010

1. 100 Wide Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1011

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 10 x 1 Push-up, building to MAX for Day
5. 10 x 1 Sit-up, building to MAX for Day
6. 10 x 1 Squat, building to MAX for Day
7. 5 Push-ups @ 70% of MAX for Day
8. 5 Sit-ups @ 70% of MAX for Day
9. 5 Squats @ 70% of Max for Day
10. 60 T-Push-ups (30 Each Side)
11. 60 Sit-ups
12. 60 Squats to One-Leg Stiff-Leg DL Each Side at Top
13. 10 km Running w/65# Vest

<<MONSTER EVENT-- A woman has taken selfies of herself every other minute for the last 6 weeks straight. She has transformed into the monster known as Bright Shining Selfie. She is too bright to look at, so you'll have to fight her blindfolded!  (Clear out a large area so that no one and nothing is around you for this workout!!)

1. 10 Minutes Blind Shadowboxing
2. 1 Full Power Punch to Heavy Bag Each Side (Not blindfolded)>>

Day 1012

1. 100 Push-ups to 2 Mountain Climbers Each Side at Top w/10# Ankle Weights
2. 100 Sit-ups to 2 Flutter Kicks Each Side at Top w/10# Ankle Weights
3. 100 Squats to 3 Band Pull-Aparts at Top w/10# Wrist Weights 
4. 10 km Running w/60# Vest and 10# Wrist and Ankle Weights

--Complete in as few sets as possible

Day 1013

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Backpeddle
4. 100 Meter Side Shuffle Left
5. 100 Meter Side Shuffle Right
6. 100 Meter Jog
7. 400 Meter Run, as fast as possible
8. 10 One-Arm Push-ups Each Side
9. 10 Sprinter Sit-ups Each Side
10. 10 Pistols Each Side

--10 Rounds

Day 1014

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/65#

--10 Rounds (Weights Each Round:

1. 135#
2. 185#
3. 225#
4. 275#
5. 315#
6. 335#
7. 365#
8. 405#
9. 405#
10. 405#)

Day 1015

1. 93 Push-ups
2. 93 Sit-ups
3. 93 Squats
4. 7 Push-ups
5. 7 Sit-ups
6. 7 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 144

Week 143 is here!


Day 1002

1. 100 Push-ups to Dip on Parallel Bars (Perform a push-up with hands and feet on parallel bars. At the top of the push-up transition to a dip position and perform dip. Return to push-up position.)
2. 100 Decline Sit-ups (as high as possible)
3. 100 Squats to Good Morning w/65# Vest
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1003

1. 100 Push-ups, then MAX Distance Handstand Walk
2. 100 Sit-ups, then MAX Distance Handstand Walk
3. 100 Squats, then MAX Distance Handstand Walk
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1004

1. 100 Planche Push-ups
2. 100 V-Ups
3. 100 High Jump Squats w/10# Vest
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1005

1. 100 Knuckle Push-ups w/20# Vest
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/20# Vest w/1 Front Kick, 1 Side Kick, 1 Back Kick each side at Top
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1006

1. 100 Fingertip Push-ups w/20# Vest
2. 100 Sit-ups w/Twist
3. 100 Squats w/5 Band Pull-aparts at Top
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1007

1. 5 Manmakers w/85# DBs
2. 10 Decline Sit-ups w/85# DB
3. 10 Thrusters w/85# DBs
4. 45 Manmakers w/80# DBs
5. 90 Decline Sit-ups w/80# DB
6. 90 Thrusters w/85# DBs
7. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 1008

1. 92 Push-ups
2. 92 Sit-ups
3. 92 Squats
4. 8 Push-ups
5. 8 Sit-ups
6. 8 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 143

Week 142 is here!


Day 995

1. 10 Renegade Push-ups w/80# DBs
2. 10 Sit-ups to One Leg Glute Bridge Each Side
3. 10 Landing Gears w/55# DBs
4. 10 Renegade Push-ups w/75# DBs
5. 10 Sit-ups to One Leg Glute Bridge Each Side
6. 10 Landing Gears w/50# DBs
7. 10 Renegade Push-ups /70# DBs
8. 10 Sit-ups to One Leg Glute Bridge Each Side
9. 10 Landing Gears w/45# DBs
10. 20 Renegade Push-ups w/65# DBs
11. 20 Sit-ups to One Leg Glute Bridge Each Side
12. 20 Landing Gears w/40# DBs
13. 50 Renegade Push-ups w/60# DBs
14. 50 Sit-ups to One Leg Glute Bridge Each Side
15. 50 Landing Gears w/35# DBs
16. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 996

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running on Hilly Terrain w/60# Vest

--Complete in as few sets as possible

Day 997

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-ups @ 50% 1 RM
5. 10 Sit-ups @ 50% 1 RM
6. 10 Squats @ 50% 1 RM
7. 5 Push-ups @ 75% 1 RM
8. 5 Sit-ups @ 75% 1 RM
9. 5 Squats @ 75% 1 RM
10. 3 Push-ups @ 85% 1 RM
11. 3 Sit-ups @ 85% 1 RM
12. 3 Squats @ 85% 1 RM
13. 1 Push-up @ 90% 1 RM
14. 1 Sit-up @ 90% 1 RM
15. 1 Squat @ 90% 1 RM
16. 1 Push-up @ 92.5% 1 RM
17. 1 Sit-up @ 92.5% 1 RM
18. 1 Squat @ 92.5% 1 RM
19. 10 Push-ups @ 70% 1 RM
20. 10 Sit-ups @ 70% 1 RM
21. 10 Squats @ 70% 1 RM
22. 50 Push-ups @ 20% 1 RM
23. 50 Sit-ups @ 20% 1 RM
24. 50 Squats @ 20% 1 RM
25. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 998

1. 1000 Meter Jog
2. 200 Meter Sprint
3. 200 Meter Backpeddle
4. 200 Meter Side Shuffle Left
5. 200 Meter Side Shuffle Right
6. 200 Meter Sprint
7. 100 Push-ups
8. 100 Sit-ups
9. 100 Squats
10. 8 km Running w/60# Vest

--Complete in as few sets as possible

Day 999

1. 100 Diamond Push-ups w/20# Vest
2. 100 KB OH Sit-ups w/44# KB Diamond Sit-ups
3. 100 Close Stance Squats w/95# Barbell
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 1000

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/60# Vest

--10 Rounds (Weight Each Round:

1. 135#
2. 185#
3. 225#
4. 275#
5. 315#
6. 335#
7. 365#
8. 385#
9. 405#
10. 405#)

Day 1001

1. 91 Push-ups
2. 91 Sit-ups
3. 91 Squats
4. 9 Push-ups
5. 9 Sit-ups
6. 9 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 142

Week 141 is here!

Day 988

1. 100 Rollout Push-ups to Power Clean w/115#
2. 100 Sit-ups
3. 100 Power Clean to Front Squat w/115#
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 989

1. 100 Spider-man Push-ups (50 Each Side)
2. 100 Sit-ups to 2 Flutter Kicks Each Side at Bottom 
3. 100 Squats to 1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 990

1. 85 Planche Push-ups
2. 85 V-Ups
3. 85 High Jump Squats w/10# Vest
4. 15 Planche Push-ups
5. 15 V-Ups
6. 15 High Jump Squats w/10# Vest
7. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 991

1. 10 Push-ups @ 70% 1 RM
2. 10 Sit-ups @ 70% 1 RM
3. 10 Squats @ 70% 1 RM
4. 10 km Running w/60# Vest

--10 Rounds

Day 992

1. 100 Fingertip Push-ups, without pinky as long as possible. 
2. 100 Straight Leg Sit-ups w/3 Second Hamstring Stretch at Top
3. 100 Prisoner Squats 
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 993

1. 50 Manmakers w/80# DBs
2. 100 Decline Sit-ups w/80# DB
3. 100 Thrusters w/80# DBs
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 994

1. 90 Push-ups
2. 90 Sit-ups
3. 90 Squats
4. 10 Push-ups
5. 10 Sit-ups 
6. 10 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 141

Week 140 is here!


Day 981

1. 10 Renegade Push-ups w/75# DBs
2. 10 Sit-ups to One-Leg Glute Bridge Each Side
3. 10 Landing Gears w/50# DBs
4. 10 Renegade Push-ups w/70# DBs
5. 10 Sit-ups to One-Leg Glute Bridge Each Side
6. 10 Landing Gears w/45# DBs
7. 30 Renegade Push-ups w/65# DBs
8. 30 Sit-ups to One-Leg Glute Bridge Each Side
9. 30 Landing Gears w/40# DBs
10. 50 Renegade Push-ups w/60# DBs
11. 50 Sit-ups to One-Leg Glute Bridge Each Side
12. 50 Landing Gears w/35# DBs
13. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 982

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Jump Sumo Squats to Deadhand Pull-up
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 983

1. 20 Push-ups @ 70% 1 RM
2. 20 Sit-ups @ 70% 1 RM
3. 20 Squats @ 70% 1 RM
4. 2 km Running w/60# Vest

--5 Rounds

Day 984

1. 100 One-Arm Push-ups Each Side
2. 100 Sprinter Sit-ups Each Side
3. 100 Pistols Each Side
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 985

1. 1000 Meter Running w/60# Vest
2. 100 Fingertip Push-ups
3. 2 km Running w/60# Vest
4. 100 Straight Leg Sit-ups 
5. 3 km Meter Running w/60# Vest
6. 100 Prisoner Squats
7. 4 km Running w/60# Vest

--Compete in as few sets as possible

Day 986

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 10 km Running w/60# Vest

--10 Rounds (Weights Each Rounds:

1. 135#
2. 185#
3. 225#
4. 275#
5. 315#
6. 335#
7. 365#
8. 385#
9. 395#
10. 405#)

Day 987

1. 89 Push-ups
2. 89 Sit-ups
3. 89 Squats
4. 11 Push-ups
5. 11 Sit-ups 
6. 11 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 140

Week 139 is here!


Day 974

1. 100 Hindu Push-ups, then Handwalk to Failure
2. 100 Straight Leg Sit-ups, then Handwalk to Failure
3. 100 Hindu Push-ups, then Handwalk to Failure
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 975

1. 100 Fingertip Push-ups, then 500 Meter Bear Crawl
2. 100 Wide Leg Sit-ups, then 300 Meter Crab Walk
3. 100 Broad Jump Squats, then 100 Meter Handwalk
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

<<HERO EVENT- A UFO has crashed in the desert and the aliens need a hand getting back into orbit, but their thrusters are malfunctioning. Dig the UFO out of the dirt, pick it up, and toss it back into space!

1. 10 Minutes Pick-ax or Maddox Swings
2. 10 Minutes Shoveling
3. 10 x 1 Deadlift, building to MAX for Day
4. 10 x 1 Power Clean and Press, building to MAX for Day>>

Day 976

1. 65 Planche Push-ups
2. 65 V-Ups
3. 65 High Jump Squats w/10# Vest
4. 35 Planche Push-ups
5. 35 V-Ups
6. 35 High Jump Squats w/10# Vest
7. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 977

1. 100 Diamond Push-ups 
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 978

1. 100 Clap Push-ups
2. 100 Sit-ups to Glute Bridge
3. 100 High Jump Squats
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 979

1. 45 Manmakers w/80# DBs
2. 90 Decline Sit-ups w/80# DB
3. 90 Thrusters w/80# DBs
4. 5 Manmakers w/75# DBs
5. 10 Decline Sit-ups w/75# DB
6. 10 Thrusters w/75# DBs
7. 10 km Running w/55# Vest

--Complete in as few sets as possible 

Day 980

1. 88 Push-ups
2. 88 Sit-ups
3. 88 Squats
4. 12 Push-ups
5. 12 Sit-ups
6. 12 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 139

Week 138 is here!


Day 967

1. 10 Renegade Push-ups w/70# DBs
2. 10 Sit-ups to One-Leg Glute Bridge Each Side
3. 10 Landing Gears w/45# DBs
4. 40 Renegade Push-ups w/65# DBs
5. 40 Sit-ups to One-Leg Glute Bridge Each Side
6. 40 Landing Gears w/40# DBs
7. 50 Renegade Push-ups w/60# DBs
8. 50 Sit-ups to One-Leg Glute Bridge Each Side
9. 50 Landing Gears w/35#
10. 10 km Running w/55# Vest

--Complete in as few sets as possible

Day 968

1. 1500 Meter Run w/60# Vest
2. 30 Push-ups
3. 30 Sit-ups
4. 30 Squats
5. 1500 Meter Run w/55# Vest
6. 30 Push-ups
7. 30 Sit-ups
8. 30 Squats
9. 1500 Meter Run w/50# Vest
10. 30 Push-ups
11. 30 Sit-ups 
12. 30 Squats
13. 1500 Meter Run w/45# Vest
14. 10 Push-ups
15. 10 Sit-ups
16. 10 Squats
17. 4 km Running w/60# Vest

--Complete in as few sets as possible

Day 969

1. 20 Push-ups @ 67.5% 1 RM
2. 20 Sit-ups @ 67.5% 1 RM
3. 20 Squats @ 67.5% 1 RM
4. 2 km Running w/55# Vest

--5 Rounds

Day 970

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Backpeddle 
4. 100 Meter Side Shuffle Left
5. 100 Meter Side Shuffle Right
6. 400 Meter Jog
7. 100 Meter Sprint
8. 10 One-Arm Push-ups Each Side
9. 10 Sprinter Sit-ups Each Side
10. 10 Pistols Each Side

--10 Rounds

Day 971

1. 100 Knuckle Push-ups w/25# Vest
2. 100 V-Ups
3. 100 Squats to Good Morning w/25# Vest
4. 10 km Running w/55# Vest

--Complete in as few sets as possible

Day 972

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats 
4. 1000 Meter Run w/55# Vest

--10 Rounds (Weights Each Round

1. 135#
2. 185#
3. 225#
4. 275#
5. 315#
6. 335#
7. 365#
8. 375#
9. 385#
10. 395#)

Day 973

1. 87 Push-ups
2. 87 Sit-ups
3. 87 Squats
4. 13 Push-ups
5. 13 Sit-ups
6. 13 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible