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 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 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 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 136

Week 135 is here!


Day 946

1. 100 Push-ups to 500 Meter Bear Crawl
2. 100 Sit-ups to 300 Meter Crab Walk
3. 100 Squats to 100 Meter Handwalk
4. 10 km Running w/55# Vest

--Complete in as few sets as possible

Day 947

1. 100 Inchworm Push-ups
2. 100 Sit-ups to 2 Flutterkicks Each Side at Bottom
3. 100 Squat to 1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
4. 10 km Running w/55# Vest

--Complete in as few sets as possible

Day 948

1. 40 Planche Push-ups
2. 40 V-Ups
3. 40 High Jump Squats w/10# Vest
4. 35 Planche Push-ups
5. 35 V-Ups
6. 35 High Jump Squats w/10# Vest
7. 25 Planche Push-ups
8. 25 V-Ups
9. 25 High Jump Squats w/10# Vest
10. 10 km Running w/55# Vest

--Complete in as few sets as possible

Day 949

1. 100 Ring Push-ups
2. 100 Sit-ups 
3. 100 Squats to Good Morning
4. 10 km Running w/50# Vest

--Complete in as few sets as possible

<<MONSTER EVENT-- A local man has consumed 500 gallons of energy drink and has transformed into Muscle Energy Man Creature and is absorbing energy from everyone around him, causing people to fall asleep in the street.  Fight through the sleepy and crush that can of man!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 1 Full Power Punch Each Side to Heavy Bag>>

Day 950

1. 100 Fingertip Push-ups 
2. 100 Straight Leg Sit-ups w/5 Second Hamstring Stretch at Top
3. 100 Squats w/5 Calf Raises at Top
4. 10 km Running w/50# Vest

--Complete in as few sets as possible

Day 951

1. 35 Manmakers w/80# DBs
2. 70 Decline Sit-ups w/80# DB
3. 70 Thrusters w/80# DBs
4. 15 Manmakers w/75# DBs
5. 30 Decline Sit-ups w/80# DB
6. 30 Thrusters w/75# DBs
7. 10 km Running w/50# Vest

--Complete in as few sets as possible

Day 952

1. 84 Push-ups
2. 84 Sit-ups
3. 84 Squats
4. 16 Push-ups
5. 16 Sit-ups
6. 16 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 134

Week 133 is here!

Day 932

1. 100 Rollout Push-ups to Power Clean and Press w/95# 
2. 100 Straight Leg Sit-ups to 3 Second Hamstring Stretch at Top
3. 100 Power Cleans to Front Squat w/115# 
4. 10 km Running w/50# Vest

--Complete in as few sets as possible

Day 933

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. 3 x 3 Push-ups @ 70% of MAX for Day
8. 3 x 3 Sit-ups @ 70% of MAX for Day
9. 3 x 3 Squats @ 70% of MAX for Day
10. 1 Push-up @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds UP
11. 1 Sit-up @ 50% MAX for Day @ 5 Seconds Up, 5 Seconds Down
12. 1 Squat @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds Up
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats to One-Leg Stiff Leg Deadlift
16. 10 km Running w/50# Vest

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

Day 934

1. 25 Planche Push-ups
2. 25 V-ups
3. 25 High Jump Squats w/10# Vest
4. 2500 Meter Run w/50# Vest

--4 Rounds

<<MONSTER EVENT-- Memory Man Monster-Man has made several of your past enemies show up from you memories! Beat them again and blast them all away with powerful punches!

Evil Taffy

1. 300 Band Pull-Aparts
2. Crush a Newspaper, one page at a time, alternating hands
3. 1 Full Power Punch to Heavy Bag Each Side>>

Day 935

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

<<MONSTER EVENT-- Memory Man Monster-Man has released another enemy!

Octopus Monster

1. Alternating Waves w/Battle Rope- 1 Minute
2. 1 Minute Heavy Bag Striking
3. 40 Meter Sled Pull w/200# 

4 Rounds, then 

1. 1 Full Power Punch to Heavy Bag Each Side>>

Day 936

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

--Complete in as few sets as possible

<<MONSTER EVENT- Memory Man Monster-Man released yet another monster!

All the Rock Monsters you've ever fought!!!

1. 300 Sledgehammer Swings w/at least 10# Sledgehammer
2. 200 Stone Lifts w/at least 45# Stone
3. 100 Full Power Heavy Bag Punches>>

Day 937

1. 30 Manmakers w/80# DBs
2. 60 Decline Sit-ups w/80# DB
3. 60 Thrusters w/80# DBs
4. 20 Manmakers w/75# DBs
5. 40 Decline Sit-ups w/75# DBs
6. 40 Thrusters w/75# DBs
7. 10 km Running w/50# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Memory Man Monster Man releases all the monsters you've ever fought! Blow them all away and then get rid of him!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag

50 Full Power Heavy Bag Punches>>

Day 938

1. 82 Push-ups
2. 82 Sit-ups
3. 82 Squats
4. 18 Push-ups
5. 18 Sit-ups
6. 18 Squats
7. 10 km Running at Easy Pace

One-Punch Man Training Program- Week 129

Week 128 is here!

Day 897

1. 70 Renegade Push-ups w/60# DBs
2. 70 Sit-ups to One-Leg Glute Bridge
3. 70 Landing Gears w/35# DBs
4. 30 Renegade Push-ups w/50# DBs
5. 30 Sit-ups to One-Leg Glute Bridge
6. 30 Landing Gears w/35# DBs
7. 10 km Running w/45# Vest

--Complete in as few sets as possible

Day 898

1. 100 T-Push-ups (50 Each Side) w/5 Second Hold in Side Plank Position
2. 100 V-Ups
3. 100 OH Squats w/95# Barbell
4. 10 km Running w/40# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- A pop idol has listened to his own songs too many times and has turned into a living, shiny star. He's blasting everything with star attacks. Knock them away and take him down!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 10 Full Power Punches to Heavy Bag Each Side>>

Day 899

1. 100 Spider-man Push-ups (50 Each Side) w/3 Second Hold in Turned Position
2. 100 Sit-ups w/Twist
3. 100 Squats w/5 Second Pause at Bottom
4. 10 km Running w/40# Vest

--Complete in as few sets as possible

Day 900

1. 20 Push-ups @ 55% 1 RM
2. 20 Sit-ups @ 55% 1 RM
3. 20 Squats @ 55% 1 RM
4. 2 km Running w/40# Vest

--5 Rounds

Day 901

1. 100 Knuckle Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/5 Band Pull-Aparts at Top
4. 10 km Running w/40# Vest

--Complete in as few sets as possible

Day 902

1. 10 Rollout Push-ups to Deadlift w/335#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/335#
4. 1000 Meter Run w/40# Vest

--10 Rounds

Day 903

1. 75 Push-ups
2. 75 Sit-ups
3. 75 Squats
4. 25 Push-ups
5. 25 Sit-ups
6. 25 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 124

Week 123 is here!

Day 862

1. 25 Push-ups
2. 25 Sit-ups 
3. 25 Squats
4. 10 x 1 Push-ups, building to MAX for the Day
5. 10 x 1 Sit-ups, building to MAX for the DAY
6. 10 x 1 Squats, building to MAX for the Day
7. 3 x 2 Push-ups @ 65% of MAX for the Day
8. 3 x 2 Sit-ups @ 65% of MAX for the Day
9. 3 x 2 Squats @ 65% of MAX for the Day
10. 59 Push-ups
11. 59 Sit-ups
12. 59 Squats
13. 10 km Running w/35#

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

Day 863

1. 100 Fingertip Push-ups w/15# Vest
2. 100 KB OH Sit-ups w/35#
3. 100 Jump Squats to Deadhang Pull-ups w/15# Vest
4. 10 km Running w/35# Vest

--Complete in as few sets as possible

<<MONSTER EVENT-- A house cat has chased a laser pointer until it has turned into a monster that fires lasers from its nostrils. Knock the blasts away and put this cat out!

1. 10 Full Power Punches to Heavy Bag each side
2. 1 Minute Shadowboxing

--10 Rounds, then

1 Full Power Punch to Heavy Bag each side>>

Day 864

1. 100 Knuckle Push-ups w/15# Vest
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/15# Vest w/1 Front Kick, 1 Side Kick, 1 Back Kick at Top
4. 10 km Running w/35# Vest, continuously throwing punches

--Complete in as few sets as possible

Day 865

1. 100 Inchworm Push-ups
2. 100 Sit-ups to Table Maker
3. 100 Squats to 1 Reverse Lunge on Each Side
4. 10 km Running w/35# Vest

--Complete in as few sets as possible

Day 866

1. 100 Walkout Push-ups
2. 100 Sit-ups to Glute Bridge
3. 100 Squats to Good Morning
4. 10 km Running at Easy Pace

--Complete in as few sets as possible 

Day 867

1. 50 Manmakers w/75# DBs
2. 100 Decline Sit-ups w/75# DB
3. 100 Thrusters w/75# DBs
4. 10 km Running w/40# Vest

--Complete in as few sets as possible

Day 868

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 118

Week 117 is here!

Day 820

1. 100 Inchworm Push-ups
2. 100 Sit-ups to Table Maker
3. 100 Squats to Good Morning
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

<<HERO EVENT-- A giant tower has appeared outside the city with a shining light at the top of it. Climb and leap your way to the top to see what's up there!

1. Climb 100 Feet of Rope, Trees, or Rock Wall
2. 40 Box Jumps to @ 30"

--AMRAP in 30 Minutes, then you find a massive Star Creature at the top of the tower who is plotting to destroy the city. End him and destroy his tower!

1. 100 Full Power Punches to Heavy Bag Each Side>>

Day 821

1. 100 Knuckle Push-ups w/15# Vest
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/5 Band Pull-aparts at Top
4. 10 km Running w/30# Vest 

--Complete in as few sets as possible

Day 822

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-ups @ 40% 1 RM
5. 10 Sit-ups @ 40% 1 RM
6. 10 Squats @ 40% 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 @ 92.5% 1 RM
14. 1 Sit-up @ 92.5% 1 RM
15. 1 Squat @ 92.5% 1 RM
16. 1 Push-up @ 1 RM
17. 1 Sit-up @ 1 RM
18. 1 Squat @ 1 RM
19. 1 Push-up @ New 1 RM Attempt 
20. 1 Sit-up @ New 1 RM Attempt
21. 1 Squat @ New 1 RM Attempt
22. 1 Push-up @ New 1 RM Attempt (Attempt 2)
23. 1 Sit-up @ New 1 RM Attempt
24. 1 Squat @ New 1 RM Attempt
25. 1 Push-up @ New 1 RM Attempt (Attempt 3)
26. 1 Sit-up @ New 1 RM Attempt
27. 1 Squat @ New 1 RM Attempt
28. 2 Push-ups @ 75% New 1 RM
29. 2 Sit-ups @ 75% New 1 RM
30. 2 Squats @ 75% New 1 RM
31. 10 Push-ups @ 50% New 1 RM
32. 10 Sit-ups @ 50% New 1 RM
33. 10 Squats @ 50% New 1 RM
34. 45 Push-ups
35. 45 Sit-ups
36. 45 Squats
37. 10 km Running w/30# Vest

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

Day 823

1. 100 Wide Push-ups w/15# Vest
2. 100 Wide Leg KB OH Sit-ups w/35# KB
3. 100 Sumo Squats w/95# Barbell
4. 10 km Running w/30# Vest

--Complete in as few sets as possible

Day 824

1. 100 Fingertip Push-ups w/15# Vest
2. 100 Sit-ups to Glute Bridge
3. 100 Squats to Toe Touch
4. 10 km Running w/30# Vest

--Complete in as few sets as possible

Day 825

1. 35 Manmakers w/75# DBs
2. 70 Decline Sit-ups w/75# DB
3. 70 Thrusters w/75# DBs
4. 15 Manmakers w/75# DBs
5. 30 Decline Sit-ups w/75# DB
6. 30 Thrusters w/75# DBs
7. 10 km Running w/30# Vest

Day 826

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 116

Week 115 is here!

Day 806

1. 100 Spider-man Push-ups (50 Each Side)
2. 100 V-Ups
3. 100 Jump Squats to Dead Hang Pull-up
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 807

1. 100 Fingertip Push-ups w/10# Vest
2. 100 Straight Leg Sit-ups
3. 100 Squats to Good Mornings
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 808

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-ups @ 40% 1 RM (Still based on new 1 RM from 2 weeks ago)
5. 10 Sit-ups @ 40% 1 RM
6. 10 Squats @ 40% 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 @ 92.5% 1 RM
14. 1 Sit-up @ 92.5% 1 RM
15. 1 Squat @ 92.5% 1 RM
16. 1 Push-up @ 1 RM
17. 1 Sit-up @ 1 RM
18. 1 Squat @ 1 RM
19. 1 Push-up @ New 1 RM Attempt
20. 1 Sit-up @ New 1 RM Attempt
21. 1 Squat @ New 1 RM Attempt
22. 1 Push-up @ New 1 RM Attempt (Attempt 2)
23. 1 Sit-up @ New 1 RM Attempt 
24. 1 Squat @ New 1 RM Attempt
25. 1 Push-up @ New 1 RM Attempt (Attempt 3)
26. 1 Sit-up @ New 1 RM Attempt
27. 1 Squat @ New 1 RM Attempt
28. 10 Push-ups @ 50% of New 1 RM Attempt
29. 10 Sit-ups @ 50% of New 1 RM Attempt
30. 10 Squats @ 50% of New 1 RM Attempt
31. 47 Push-ups
32. 47 Sit-ups
33. 47 Squats
34. 10 km Running w/25# Vest

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

Day 809

1. 100 Push-ups @ 3 Seconds Down, 2 Seconds Up
2. 100 Sit-ups @ 2 Seconds Up, 3 Seconds Down
3. 100 Squats @ 3 Seconds Down, 2 Seconds Up
4. 10 km Running w/30# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- A ghost is possessing people! Lightly beat them up to get the ghost to leave and see if you can take him down!

1. 3 Minutes Heavy Bag
2. 3 Minutes Shadowboxing

--5 Rounds, then

10 Full Power Punches to Heavy Bag Each Side>>

Day 810

1. 100 Diamond Push-ups w/15# Vest
2. 100 Diamond Sit-up w/35# KB OH
3. 100 Close Stance Squats w/65#
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 811

1. 25 Manmakers w/75# DBs
2. 50 Decline Sit-ups w/75# DB
3. 50 Thrusters w/75# DBs

--2 Rounds, then

10 km Running w/25# Vest

Day 812

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 113

Week 112 is here!

Day 785 

1. 100 Renegade Push-ups w/35# DBs
2. 100 Sit-ups to One-Leg Glute Bridge Each Side
3. 100 Landing Gears w/20# DBs
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Super Strong Ant Warriors have surfaced. Eliminate them and their Queen!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 20 Full Power Punches to Heavy Bag Each Side>>

Day 786

1. 50 YTW Push-ups w/20# Wrist Weights
2. 50 Sit-ups w/Twist w/20# Wrist Weights
3. 50 Squats to 5 Jump Rope Single Unders (Squat while holding each end of the jump rope in your hands. At the top of the squat, perform 5 jumps using the jump rope and then return to the top of the squat position) w/20# Wrist Weights
4. 5 km Running w/25# Vest and 20# Wrist Weights

--2 Rounds

Day 787

1. 10 Push-ups @ 75% 1 RM of New 1 RM from last week
2. 10 Sit-ups @ 75% 1 RM
3. 10 Squats @ 75% 1 RM
4. 1000 Meter Run w/30# Vest

--10 Rounds

Day 788

1. 100 Push-ups to 2 Mountain Climbers Each Side at Top w/5# Ankle Weights
2. 100 Sit-ups to 2 Flutterkicks Each Side at Bottom w/5# Ankle Weights
3. 100 Squats to 2 Side Leg Raises Each Side at Top w/5# Ankle Weights
4. 10 km Running w/25# Vest and 5# Ankle Weights

--Complete in as few sets as possible

Day 789

1. 100 Knuckle Push-ups to Shoulder Tap (50 Each Side)
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/3 Band Pull Aparts at Top
4. 10 km Running w/25# Vest 

--Complete in as few sets as possible

Day 790

1. 10 Rollout Push-ups to Deadlift w/295#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/295#
4. 1000 Meter Run w/30# Vest

--10 Rounds

Day 791

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 109

Week 108 is here!

Day 757

1. 60 Renegade Push-ups w/35# DBs
2. 60 Sit-ups to One-Leg Glute Bridge Each Side
3. 60 Landing Gears w/20# DBs
4. 6 km Running w/25# Vest
5. 30 Renegade Push-ups w/35# DBs
6. 30 Sit-ups to One-Leg Glute Bridge Each Side
7. 30 Landing Gears w/20# DBs
8. 3 km Running w/25# Vest
9. 10 Renegade Push-ups w/35# DBs
10. 10 Sit-ups to One-Leg Glute Bridge Each Side
11. 10 Landing Gears w/20# DBs
12. 1000 Meter Run w/25# Vest

--Complete in as few sets as possible

Day 758

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- A horde of nerds turned into Orcs after playing a pen and paper RPG for 3 weeks straight. Defeat them!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 10 Full Power Punches to Heavy Bag Each Side>>

Day 759

1. 10 Push-ups @ 65% 1 RM
2. 10 Sit-ups @ 65% 1 RM
3. 10 Squats @ 65% 1 RM 
4. 1000 Meter Run w/25# Vest

--10 Rounds

Day 760

1. 100 Knuckle Push-ups w/10# Vest
2. 100 Sit-ups w/Twist
3. 100 Jump Squats to Dead Hang Pull-up
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 761

1. 10 Push-ups to MAX Handstand Hold
2. 10 Sit-ups to MAX Handstand Hold 
3. 10 Squats to MAX Handstand Hold
4. 1000 Meter Run w/25# Vest

--10 Rounds

Day 762

1. 10 Rollout Push-ups to Deadlift w/285#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/285#
4. 1000 Meter Run w/25# Vest

--10 Rounds

Day 763

Same as Day 700 on Week 100.

One-Punch Man Training Program- Week 97

Week 96 is here!

Day 673    

1. 40 Manmakers w/70# DBs
2. 80 Decline Sit-ups w/70# DB
3. 80 Thrusters w/70# DBs
4. 10 Manmakers w/70# DBs
5. 20 Decline Sit-ups w/70# DB
6. 20 Thrusters w/70# DBs
7. 10 km Running at Easy Pace

---Complete in as few sets as possible

Day 674

1. 50 Fingertip Push-ups w/10# Vest
2. 50 Knuckle Push-ups w/10# Vest
3. 100 Sit-ups w/5 Punches at Top
4. 100 Squats w/5 Punches at Top
5. 10 km Running w/20# Vest 

--Complete in as few sets as possible

<<MONSTER EVENT- Down from below the surface of the earth, a giant worm has emerged. Every time you destroy a section of the worm and split it in half, it creates a new worm. Continue hitting the worm until you are able to harness enough power to completely obliterate it!

1. 10 Minutes Heavy Bag 
2. 50 Full Power Punches to Heavy Bag each side>>

Day 675 

1. 10 Push-ups @ 80% 1 RM
2. 10 Sit-ups @ 80% 1 RM
3. 10 Squats @ 80% 1 RM
4. 1000 Meter Running w/20# Vest

--10 Rounds

Day 676

1. 100 YTW Push-ups w/15# Wrist Weights
2. 100 Plate OH Sit-ups w/25# Plate and 15# Wrist Weights
3. 100 Squats w/3 Band Pull-aparts w/15# Wrist Weights at Top
4. 10 km Running w/20# Vest and 15# Wrist Weights

--Complete in as few sets as possible

Day 677

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/20# Vest

--Complete in as few sets as possible

Day 678

1. 10 Rollout Push-ups to Deadlift w/260#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/260#
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 679

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 92

Week 91 is here!

Day 638

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

<<MONSTER EVENT-- A Giant Clam Monster has burrowed into the ground and is causing earthquakes. Dig him up and smash him!

1. 3 Minutes Maddox/Pick Swings
2. 3 Minutes Shoveling 

--5 Rounds, then

1. 1 Full Power Punch to Heavy Bag Each Side>>

Day 639

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running w/20# Vest on Hilly Terrain

--Complete in as few sets as possible

Day 640

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Push-ups @ 75% 1 RM
5. 10 Sit-ups @ 75% 1 RM
6. 10 Squats @ 75% 1 RM
7. 10 Push-ups @ 85% 1 RM
8. 10 Sit-ups @ 85% 1 RM
9. 10 Squats @ 85% 1 RM
10. 10 Push-ups @ 95% 1 RM
11. 10 Sit-ups @ 95% 1 RM
12. 10 Squats @ 95% 1 RM
13. 60 Push-ups
14. 60 Sit-ups 
15. 60 Squats
16. 10 km Running at Easy Pace

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

Day 641

1. 100 Renegade Push-ups w/20# DBs
2. 100 Wide Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

Day 642

1. 100 Knuckle Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/1 Roundhouse Kick (50 Each Side)
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

Day 643

1. 10 Fingertip Push-ups
2. 10 Decline Sit-ups
3. 10 High Jump Squats
4. 1000 Meter Run w/55# Vest

--10 Rounds

Day 644

Same as 567 on Week 81.

One-Punch Man Training Program- Week 89

Week 88 is here!

Day 617

1. 10 Walkout Push-ups
2. 10 V-Ups
3. 10 Power Cleans to Front Squat w/95#
4. 1000 Meter Run w/50# Vest

--10 Rounds

<<MONSTER EVENT- Thousands of Small Faery Creatures are running rampant.  Crush them all!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag 
3. 10 Minutes Sledgehammer Swings >>

Day 618

1. 100 Push-ups w/1 Rear Leg Raise Each Side at Top
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/1 Side Leg Raise Each Side at Top
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

Day 619

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/20# Vest

--10 Rounds

Day 620

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups w/25# Plate OH
3. 100 Hindu Squats w/20# Vest
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

Day 621

1. 10 Rollout Push-ups to Deadlift w/240#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/240#
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 622

1. 100 One-Arm Push-ups Each Side
2. 100 Sprinter Sit-ups Each Side
3. 100 Pistol Squats Each Side
4. 10 km Running on Hilly Terrain w/20# Vest

--Complete in as few sets as possible

Day 623

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 85

Week 84 is here!

Day 589

1. 20 Plyo Knuckle Push-ups (Small Hop at Top)
2. 20 Sit-ups to Gymnastic Bridge
3. 20 High Jump Squats w/20# Vest
4. 80 Knuckle Push-ups
5. 80 Sit-ups to One-Leg Glute Bridge (40 Each Side)
6. 80 High Jump Squats
7. 10 km Running w/20# Vest

Day 590

1. 100 Meter Sprint
2. 10 Fingertip Push-ups
3. 200 Meter Backpeddle
4. 10 Sit-ups w/3 Punches at Top
5. 200 Meter Side Shuffle Left
6. 200 Meter Side Shuffle Right
7. 10 Squats w/3 Punches at Top
8. 100 Meter Sprint
9. 200 Meter Easy Jog

--10 Rounds

Day 591

1. 10 Push-ups @ 65% 1 RM
2. 10 Sit-ups @ 65% 1 RM 
3. 10 Squats @ 65% 1 RM
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 592

1. 10 One-Arm Hindu Push-ups Each Side
2. 10 Sprinter Sit-ups Each Side
3. 10 One-Leg Hindu Squats Each Side
4. 90 Hindu Push-ups
5. 90 V-ups
6. 90 Hindu Squats
7. 10 km Running on Hilly Terrain w/20# Vest

<<MONSTER EVENT-- A Wind Demon is sending tornadoes to destroy the city. When you try to hit him, he turns into wind. Focus hard while you try to attack him until you eventually learn to strike down even the wind!

1. Shadowbox- 30 Minutes
2. Heavy Bag Work- 10 Minutes
3. 1 Full Power Punch to Heavy Bag per Side>>

Day 593

1. 75 YTW Push-ups w/15# Wrist Weights
2. 75 Sit-ups w/25# OH w/15# Wrist Weights
3. 75 Squats w/3 Band Pull-apart w/15# Wrist Weights
4. 7.5 km Running w/20# Vest
5. 25 YTW Push-ups w/15# Wrist Weights
6. 25 Sit-ups w/25# OH w/15# Wrist Weights
7. 25 Squats w/3 Band Pull-apart w/15# Wrist Weights
8. 2.5 km Running w/20# Vest

Day 594

1. 10 Rollout Push-ups to Deadlift w/230#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/230#
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 595

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 82

Week 81 is here!


Day 568

1. 50 Manmakers w/65# DBs
2. 100 Decline Sit-ups w/65# DB
3. 100 Thrusters w/65# DBs
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 569

1. 100 One-Arm Push-ups Each Side
2. 100 Sprinter Sit-ups Each Side
3. 100 Pistols Each Side
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 570

1. 100 YTW Push-ups w/10# Wrist Weights
2. 100 Sit-ups w/25# OH w/10# Wrist Weights
3. 100 Squats w/3 Band Pull-aparts w/10# Wrist Weights
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<MONSTER EVENT-- 100 Robot Turtles are attacking the city! Their hard outer shells are difficult to get through, even with your strength! Flip them over and smash them!

1. 1 Heavy Tire Flip
2. 1 Full Power Punch to Heavy Bag on the ground (Each Side)

--100 Rounds>>

Day 571

1. 20 Push-ups @ 2 Count Down, 2 Count Up
2. 20 Sit-ups @ 2 Count Up, 2 Count Down
3. 20 Squats @ 2 Count Down, 2 Count Up
4. 2 km Running w/40# Vest

--5 Rounds

Day 572

1. 100 Fingertip Push-ups
2. 100 Sit-ups w/Glute Bridge
3. 100 Squats w/Side Kick (50 per side)
4. 10 km Running

--Complete in as few sets as possible

Day 573

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Push-ups @ 62.5% 1 RM
5. 10 Sit-ups @ 62.5% 1 RM
6. 10 Squats @ 62.5% 1 RM
7. 10 Push-ups @ 72.5% 1 RM
8. 10 Sit-ups @ 72.5% 1 RM
9. 10 Squats @ 72.5% 1 RM
10. 10 Push-ups @ 82.5% 1 RM
11. 10 Sit-ups @ 82.5% 1 RM
12. 10 Squats @ 82.5% 1 RM
13. 60 Push-ups
14. 60 Sit-ups
15. 60 Squats
16. 10 km Running at Easy Pace

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

Day 574

Same as Day 567 on Week 81.


Support us on Patreon!

One-Punch Man Training Program- Week 81

Day 561

1. 10 Rollout Push-ups to Deadlift w/220#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/220#
4. 1000 Meter Run

--10 Rounds

Day 562

1. 1000 Meter Run w/40# Vest
2. 50 Push-ups w/20# Vest
3. 1000 Meter Run w/40# Vest
4. 50 Sit-ups w/25# Plate OH
5. 1000 Meter Run w/40# Vest
6. 50 Squats w/45# Bar
7. 1000 Meter Run w/40# Vest
8. 50 Push-ups 
9. 1000 Meter Run w/40# Vest
10. 50 Sit-ups 
11. 1000 Meter Run w/40# Vest
12. 50 Squats
13. 4 km Running w/40# Vest

--Complete in as few sets as possible

Day 563

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

--Complete in as few sets as possible

<<MONSTER EVENT-- "MUD DEMON MUDMAN, THE MUDDER" is mudding up the city, attacking citizens, and being really, really annoying. Your attacks don't seem to be working because of his body composition! Find a way to crush him in a single blow!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 5 Minutes Shadowboxing
4. 5 Minutes Heavy Bag
5. 1 Full Power Punch to Heavy Bag Each Side
6. Wipe yourself off... you're muddy>

Day 564

1. 100 Push-ups to Reverse Snow Angel
2. 100 Sit-ups to Glute Bridge
3. 100 Squats to Jumping Jack
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 565

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

--Complete in as few sets as possible

Day 566

1. 10 Push-ups @ 60% 1 RM
2. 10 Sit-ups @ 60% 1 RM
3. 10 Squats @ 60% 1 RM
4. 1000 Meter Run

--10 Rounds

Day 567

1. 40 Push-ups
2. 40 Sit-ups
3. 40 Squats

--2 Rounds, then

1. 20 Push-ups of Choice
2. 20 Sit-ups of Choice
3. 20 Squats of Choice
4. 10 km Running at Easy Pace

Support us on Patreon!

Saiyan Battle Training

The Saiyans aren't really seen training that often and the training we do see appears to be combat-related. In general, the 10x Gravity and a wealth of fighting and beating each other into Zenkai after Zenkai would likely be all the race would need to get stronger. (That is, until Goku and Vegeta used other training methods to become like a gazillion times stronger than ordinary Saiyans.)

Fighting with this cape is going to be difficult.
A Patreon donation would probably help procure better battle attire. 

This workout is designed to mimic the type of training a Saiyan might receive on the battlefield.


Saiyan Battle Training

1. Sprint 50 Meters
2. 10 Sprawls
3. Sprint 50 Meters
4. 30 Seconds Shadowboxing/Bagwork

--AMRAP to Failure, Rest 3 Minutes, then

1. Sprint 100 Meters
2. 10 Tuck Jumps
3. 10 Sandbag Throws (50+#)
4. 30 Seconds Shadowboxing/Bagwork

--AMRAP to Failure, Rest 3 Minutes, then

1. Sprint 400 Meters
2. Heavy Tire Flip OR Sled Pull/Push- 200 Meters
3. Walking Lunges- 100 Meters
4. Bear Crawl- 50 Meters
5. Army Crawl- 25 Meters
6. Shadowbox/Bagwork to FAILURE!!!

Notes:

1. This is not an easy workout. At the very beginning, you may only be able to do the first section. That's fine. You're just a budding Saiyan warrior! 
2. AMRAP to Failure means that you will keep doing that section of the training until you have to stop. So, if you fail in a sprint or have to fall on the ground and breathe during an exercise, that section is done. So, if you're new to all this, just stick to the first section and go it a little easy for the first few times.
3. Throw the sandbag any way you like. As it gets easier, use a heavier version.
4. Your shadowboxing and bagwork should be relatively fast.
5. The last section is to take you to the point of absolute exhaustion, so that you're ready to receive a Zenkai worthy of a Saiyan monster such as yourself. 

That's all for today! Until next time, good luck and train hard!  And if you like what you see, consider sharing this workout and becoming a Patron!

One-Punch Man Training Program- Week 75

Week 74 is here!

Day 519

1. 10 Rollout Push-ups to Deadlift w/210#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/210#
4. 1000 Meter Run

--10 Rounds

Day 520

1. 100 Knuckle Push-ups
2. 100 V-Ups
3. 100 Squats to Front Kick, Side Kick, Back Kick @ Heavy Bag (50 Each Kick Total per Leg)
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 521

1. 100 Meter Sprint
2. 5 Fingertip Push-ups
3. 100 Meter Backpeddle
4. 5 Sit-ups w/3 Punches at Top
5. 100 Meter Side Shuffle Left
6. 100 Meter Side Shuffle Right
7. 5 Squats 
8. 100 Meter Jog

--20 Rounds

Day 522

1. 10 Push-ups @ 52.5% 1 RM
2. 10 Sit-ups @ 52.5% 1 RM
3. 10 Squats @ 52.5% 1 RM
4. 1000 Meter Run

--10 Rounds

Day 523

1. 10 Wide Push-up, then Bear Crawl 50 Meters
2. 10 Wide Leg Sit-ups, then Crab Walk 50 Meters
3. 10 Broad Jump Squats
4. 1000 Meter Sled Pull w/45#

--10 Rounds

Day 524

1. 25 Push-ups, then 1 Minute Total Unsupported Handstand Practice (Count only time in the handstand)
2. 25 Sit-ups, then 1 Minute Gymnastic Bridge Hold
3. 25 Squats, then 1 Minute Low Horse Stance Hold w/Arms Held at Shoulder Height to the Side
4. 2500 Meter Run on Hilly Terrain

--4 Rounds

Day 525

Same as Day 455 on Week 65.