One-Punch Man Training Program- Week 73

Week 72 is here!

Day 505

1. 10 Fingertip Push-ups
2. 10 Sit-ups to One-Leg Glute Bridge (5 Each Side)
3. 10 High Jump Squats 
4. 200 Meter Sled Run (45# Sled)
5. 200 Meter Jog
6. 400 Meter Run
7. 200 Meter Jog

--10 Rounds

Day 506

1. 10 Rollout Push-ups to Deadlift w/205#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/205#
4. 1000 Meter Run

--10 Rounds

Day 507

1. 25 YTW Push-ups w/10# Wrist Weights
2. 25 Sit-ups w/25# Plate OH w/10# Wrist Weights
3. 25 Squats w/3 Band Pull-aparts w/10# Wrist Weights
4. 2500 Meter Run w/10# Wrist and Ankle Weights

--4 Rounds

Day 508

1. 10 Push-ups @ 50% 1 RM
2. 10 Sit-ups @ 50% 1 RM
3. 10 Squats @ 50% 1 RM
4. 1000 Meter Run

--10 Rounds

Day 509

1. 100 Knuckle Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick on Each Leg Every Rep
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 510

1. 10 Push-ups, then stand up and shadowbox 15 seconds
2. 10 Sit-ups, then stand up and shadowbox 15 seconds
3. 10 Squats, then shadowbox 15 seconds
4. 1000 Meter Run, then shadowbox 15 seconds

--10 Rounds

Day 511

1. Same as Day 455 on Week 65.

"The King's Heart" Workout

Endurance is extremely important as a wrestler, even a Luchador. You need to be able to move around, jump, throw, strike (in a mixed context) and control your opponent. And you need to be able to do it for an extended period of time, just in case someone puts the timer on Infinity. This workout is designed to strengthen your cardiorespiratory system and build muscular endurance in the type of movements that you've built your strength up in the other King workouts!  

The King's Foundation

The King's Power

The King's Armor 

Let's get to it!

“The King’s Heart” Workout

1. 3 Minutes Heavy Bag Work 
2. 1 Minute Push-ups for Max Reps 

--3 Rounds, then

1. 2 Minutes Sledgehammer Strikes 
2. 1 Minute Waist Twists w/45# Plate for Max Reps 

--3 Rounds, then

1. 1 Minute Back Squat @40% 1 RM for Max Reps 
2. 1 Minute Pull-ups or Lat Pull-Downs @60% 1 RM for Max Reps 

--3 Rounds, then

1. 800 Meter Run (Can also carry a Heavy Bag in a Bear Hug 400 Meters if available) 
2. 1 Minute Walking Lunges for Max Reps

--3 Rounds

Notes:

• Wearing hand wraps for the heavy bag will help you not tear the skin on your hands.
• Swing the sledgehammer at a tire. It's easier than smashing stakes into the ground repeatedly.
• There's not really any rest programmed into this workout. You'll get a little rest moving in between stations, so just focus on slowing your breathing down after each exercise couplet.

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

One-Punch Man Training Program- Week 72

Week 71 is here!

Day 498

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

-Complete in as few sets as possible

Day 499

1. 10 One-Arm Push-ups Each Side w/5# 
2. 10 Sprinter Sit-ups Each Side w/5# Wrist and Ankle Weights
3. 10 Pistols Each Side w/5# Vest
4. 100 Meter Jog
5. 100 Meter Sprint
6. 200 Meter Jog
7. 200 Meter Backpeddle
8. 400 Meter Sprint

--10 Rounds

Day 500

1. 100 Push-ups w/3 Superman Lifts at Bottom w/5# Wrist and Ankle Weights
2. 100 Sit-ups w/3 Punches at Top w/5# DBs
3. 100 Squats w/3 Band Pull-Aparts at Top w/5# Wrist Weights
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

<<MONSTER EVENT--  SON OF THE DAUGHTER OF THE COUSIN OF THE ROCK MONSTER COMES TO SEEK VENGEANCE ON YOU!!!!!! Beware... or something. Smash it. A lot. Cause he's enormous.

1. 100 Sledgehammer Swings w/10# Sledgehammer
2. 100 Punches to Heavy Bag, any punches

--AMRAP in 20 Minutes>>

Day 501

1. 10 Push-ups @ 50% 1 RM
2. 10 Sit-ups @ 50% 1 RM
3. 10 Squats @ 50% 1 RM
4. 1000 Meter Run 

--10 Rounds

Day 502

1. 100 Meter Sled Pull @ Half Bodyweight
2. 400 Meter Run
3. 100 Meter Sprint
4. 400 Meter Jog
5. 10 Push-ups, then Bear Crawl 25 Meters
6. 10 Sit-ups, then Crab Walk 25 Meters
7. 10 Broad Jump Squats

--10 Rounds

Day 503

1. 20 Push-ups, then 1 Minute Supported Handstand Hold 
2. 20 Sit-ups, then 1 Minute Gymnastic Bridge Hold
3. 20 Squats, then 1 Minute Low Horse Stance Hold
4. 2 km Running, throwing punches continuously

--5 Rounds

<<HERO EVENT...?-- A local charity is holding a Dance Competition in order to raise money for a Dog Shelter. The prize is a shopping spree at a local supermarket. GET THAT PRIZE!! ... I mean, help those dogs!

1. Dance any style you like for 30 Minutes. If you can't dance or if you think dancing is stupid, you're welcome to learn/perform/practice a kata or martial arts form from any style you like.>>

Day 504

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 71

Week 70 is here!


Day 491

1. 25 Manmakers w/55# DBs
2. 50 Decline Sit-ups w/55# DB
3. 50 Thrusters w/55# DBs
4. 25 Manmakers w/50# DBs
5. 50 Decine Sit-ups w/50# DB
6. 50 Thrusters w/50# DBs
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 492

1. 1 Push-up @ 30 Seconds Down, 30 Seconds Up
2. 1 Sit-up @ 30 Seconds Up, 30 Seconds Down
3. 1 Squat @ 30 Seconds Down, 30 Seconds Up
4. 10 Push-ups @ 5 Seconds Down, 5 Seconds Up
5. 10 Sit-ups @ 5 Seconds Up, 5 Seconds Down
6. 10 Squats @ 5 Seconds Down, 5 Seconds Up
7. 89 Push-ups
8. 89 Sit-ups
9. 89 Squats
10. 10 km Running w/40# Weight Vest

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

Day 493

1. 10 Rollout Push-ups to Deadlift w/200#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/200#
4. 1000 Meter Run

--10 Rounds

Day 494

1. 10 Fingertip Push-ups
2. 10 Sit-ups to One-Leg Glute Bridge (5 Each Side)
3. 10 High Jump Squats
4. 400 Meter Run
5. 200 Meter Backpeddle
6. 100 Meter Sprint
7. 100 Meter Jog

--10 Rounds

Day 495

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

-5 Rounds

Day 496

1. 10 Push-ups
2. 10 Sit-ups 
3. 10 Squats
4. 10 Push-ups @ 50% 1 RM
5. 10 Sit-ups @ 50% 1 RM
6. 10 Squats @ 50% 1 RM
7. 10 Push-ups @ 60% 1 RM
8. 10 Sit-ups @ 60% 1 RM
9. 10 Squats @ 60% 1 RM
10. 10 Push-ups @ 70% 1 RM
11. 10 Sit-ups @ 70% 1 RM
12. 10 Squats @ 70% 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 497

Same as Day 455 on Week 65.

One-Punch man Training Program- Week 70

Week 69 is here!

Day 484

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

--Complete in as few sets as possible

<<MONSTER EVENT- Giant spiders are everywhere!!! Clear out the webs and blast them into oblivion!

1. 100 Band Pull-Aparts
2. 3 Minutes Battle Ropes

--5 Rounds, then

1. 50 Full Power Punches to Heavy Bag Each Side>>

Day 485

1. 100 Knuckle Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats to Side Kick (50 Each Side)
4. 10 km Running, Shadowbox 15 Seconds Every 1000 Meters

--Complete in as few sets as possible

Day 486

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Closes Stance Squats
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 487

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-ups @ 30% 1 RM
5. 10 Sit-ups @ 30% 1 RM
6. 10 Squats @ 30% 1 RM
7. 5 Push-ups @ 50% 1 RM
8. 5 Sit-ups @ 50% 1 RM
9. 5 Squats @ 50% 1 RM
10. 4 Push-ups @ 60% 1 RM
11. 4 Sit-ups @ 60% 1 RM
12. 4 Squats @ 60% 1 RM
13. 3 Push-ups @ 70% 1 RM
14. 3 Sit-ups @ 70% 1 RM
15. 3 Squats @ 70% 1 RM
16. 2 Push-ups @ 80% 1 RM
17. 2 Sit-ups @ 80% 1 RM
18. 2 Squats @ 80% 1 RM
19. 1 Push-up @ 90% 1 RM
20. 1 Sit-up @ 90% 1 RM
21. 1 Squat @ 90% 1 RM
22. 1 Push-up @ 95% 1 RM
23. 1 Sit-up @ 95% 1 RM
24. 1 Squat @ 95% 1 RM
25. Push-up- New 1 RM Attempt
26. Sit-up- New 1 RM Attempt
27. Squat- New 1 RM Attempt
28. Push-up- New 1 RM Attempt
29. Sit-up- New 1 RM Attempt
30. Squat- New 1 RM Attempt
31. Push-up- New 1 RM Attempt
32. Sit-up- New 1 RM Attempt
33. Squat- New 1 RM Attempt
34. 52 Push-ups
35. 52 Sit-ups
36. 52 Squats
37. 10 km Running at Easy Pace

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

Day 488

1. 100 Renegade Push-ups w/30# DBs
2. 100 Weighted Sit-ups w/30# DB
3. 100 Barbell Thrusters w/65#
4. 10 km Running

--Complete in as few sets as possible

Day 489

1. 25 Fingertip Push-ups
2. 25 Sit-ups to Gymnastic Bridge
3. 25 Jump Squats
4. 2500 Meter Run

--4 Rounds

Day 490

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 69

Week 68 is here!

Day 477

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

--Complete in as few sets as possible 

Day 478

1. 10 YTW Push-ups w/10# Wrist Weights
2. 10 Sit-ups w/25# Plate OH and 10# Wrist Weights
3. 10 Squats w/3 Band Pull-Aparts at Top with 10# Wrist Weights
4. 1000 Meter Run w/10# Wrist and Ankle Weights

--10 Rounds

Day 479

1. 100 Push-ups w/2 Mountain Climbers at Top
2. 100 Straight Leg Sit-ups
3. 100 Squats w/2 Calf Raises at Top
4. 10 km Running 

--Complete in as few sets as possible

Day 480

1. 20 Push-ups @ 30% 1 RM
2. 20 Sit-ups @ 30% 1 RM
3. 20 Squats @ 30% 1 RM
4. 20 Push-ups @ 40% 1 RM
5. 20 Sit-ups @ 40% 1 RM
6. 20 Squats @ 40% 1 RM
7. 20 Push-ups @ 50% 1 RM
8. 20 Sit-ups @ 50% 1 RM
9. 20 Squats @ 50% 1 RM
10. 20 Push-ups @ 60% 1 RM
11. 20 Sit-ups @ 60% 1 RM
12. 20 Squats @ 60% 1 RM
13. 20 Push-ups
14. 20 Sit-ups
15. 20 Squats
16. 10 km Running at Easy Pace

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

Day 481

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

--10 Rounds

Day 482

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

<<HERO EVENT-- A Sea Serpent has stolen a bus full of children and is just off shore! Swim to him and take him out!

1. Swim 800 Meters
2. Shadowbox in chest deep water for 10 Minutes>>

Day 483

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 68

Week 67 is here!

Day 470

1. 1 Push-up @ 30 Seconds Down, 30 Seconds Up
2. 1 Sit-up @ 30 Seconds Up, 30 Seconds Down
3. 1 Squat @ 30 Seconds Down, 30 Seconds Up
4. 99 Push-ups
5. 99 Sit-ups 
6. 99 Squats
7. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

<<MONSTER EVENT- A Magical Demon has made everyone in the world walk on their hands. Make your way to him so you can punch him in the face!

1. Walk on your hands as far as possible in 15 Minutes
2. 1 Full Power Punch to a Heavy Bag each side

... SURPRISE!! EXTRA EVENT!!!- The Demon explodes into a million tiny beasts. Get rid of them!

1. Shadowbox- 15 Minutes
2. Heavy Bag Work- 10 Minutes>>

Day 471

1. 100 Push-ups w/3 Superman Lifts at Bottom
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/3 Band Pull-Aparts at Top
4. 100 Meter Backpeddle
5. 100 Meter Sprint
6. 800 Meter Jog
7. 9 km Running w/20# Weight Vest

--Complete in as few sets as possible

Day 472

1. 19 Push-ups @ 30% 1 RM
2. 19 Sit-ups @ 30% 1 RM
3. 19 Squats @ 30% 1 RM
4. 19 Push-ups @ 40% 1 RM
5. 19 Sit-ups @ 40% 1 RM
6. 19 Squats @ 40% 1 RM
7. 19 Push-ups @ 50% 1 RM
8. 19 Sit-ups @ 50% 1 RM
9. 19 Squats @ 50% 1 RM
10. 19 Push-ups @ 60% 1 RM
11. 19 Sit-ups @ 60% 1 RM
12. 19 Squats @ 60% 1 RM
13. 24 Push-ups
14. 24 Sit-ups
15. 24 Squats
16. 10 km Running at Easy Pace

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

Day 473

1. 10 Rollout Push-ups to Deadlift w/195#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/195#
4. 1000 Meter Run

--10 Rounds

Day 474

1. 100 Spider-man Push-ups (50 Each Side)
2. 100 V-Ups
3. 100 Close Stance Squats w/65#
4. 1000 Meter Sled Run w/30% Bodyweight
5. 1000 Meter Run
6. 8 km Running at Easy Pace

--Complete in as few sets as possible

Day 475

1. 100 Renegade Push-ups w/20# DBs
2. 100 Sit-ups w/25#
3. 100 Overhead Squats w/55#
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 476

Same as Day 455 on Week 65.