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