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One-Punch Man Training Program- Week 19

Week 18 is here!

Day 127

  1. 10 Push-ups w/45#
  2. 10 Sit-ups w/45#
  3. 10 Squats w/45#
--10 Rounds of Calisthenics, then
  1. 400 Meter Hard Run
  2. 200 Meter Jog
  3. 200 Meter Backpeddle
  4. 200 Meter Jog
--10 Rounds


Day 128

  1. 100 Hindu Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- A major car accident has trapped many people under their vehicles and rubble. Save them!
  1. 5 Deadlifts @ 275#
  2. 25 Meter Sled Push @ Bodyweight
  3. 10 Dumbbell Rows per Arm @ 40#
  4. 25 Meter Sled Push @ Bodyweight
AMRAP in 15 Minutes>>


Day 129

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


Day 130

  1. 5 One Arm Push-ups OR One Arm Push-up Progressions (each side)
  2. 10 Decline Sit-ups w/Twist
  3. 5 Pistol Squats to a Box (each side) (Note: Should be difficult to stand from the bottom)
--10 Rounds of Calisthenics, then
  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 Slalom Run (Cones 3 Feet Apart)
  7. 100 Meter Jog
  8. 100 Meter Sprint
  9. 200 Meter Jog
  10. Rest 1 Minute
--10 Rounds


Day 131

  1. 100 Wide Push-ups
  2. 100 Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT- A mole creature is digging through pipes and electrical lines. Dig and stop him!
  1. 5 Minutes Digging with Shovel
  2. 5 Minutes Digging with Pick-Ax or Maddox 
  3. 5 Minutes Digging with Shovel
  4. 5 Minutes Moving Dirt with Arms
  5. Hit a Heavy Bag laying on the Ground 20 Times
  6. Fill in the hole that you dug>>

Day 132

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 20 Push-ups @ 50% 1 RM
  5. 20 Sit-ups @ 50% 1 RM
  6. 20 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. 5 Push-ups @ 70% 1 RM
  11. 5 Sit-ups @ 70% 1 RM
  12. 5 Squats @ 70% 1 RM
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats
--Complete final calisthenics in as few sets as possible, then

10 km Running at an Easy Pace


Day 133

Same as Day 119 from Week 17.
Week 18 is here!

Day 127

  1. 10 Push-ups w/45#
  2. 10 Sit-ups w/45#
  3. 10 Squats w/45#
--10 Rounds of Calisthenics, then
  1. 400 Meter Hard Run
  2. 200 Meter Jog
  3. 200 Meter Backpeddle
  4. 200 Meter Jog
--10 Rounds


Day 128

  1. 100 Hindu Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- A major car accident has trapped many people under their vehicles and rubble. Save them!
  1. 5 Deadlifts @ 275#
  2. 25 Meter Sled Push @ Bodyweight
  3. 10 Dumbbell Rows per Arm @ 40#
  4. 25 Meter Sled Push @ Bodyweight
AMRAP in 15 Minutes>>


Day 129

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


Day 130

  1. 5 One Arm Push-ups OR One Arm Push-up Progressions (each side)
  2. 10 Decline Sit-ups w/Twist
  3. 5 Pistol Squats to a Box (each side) (Note: Should be difficult to stand from the bottom)
--10 Rounds of Calisthenics, then
  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 Slalom Run (Cones 3 Feet Apart)
  7. 100 Meter Jog
  8. 100 Meter Sprint
  9. 200 Meter Jog
  10. Rest 1 Minute
--10 Rounds


Day 131

  1. 100 Wide Push-ups
  2. 100 Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT- A mole creature is digging through pipes and electrical lines. Dig and stop him!
  1. 5 Minutes Digging with Shovel
  2. 5 Minutes Digging with Pick-Ax or Maddox 
  3. 5 Minutes Digging with Shovel
  4. 5 Minutes Moving Dirt with Arms
  5. Hit a Heavy Bag laying on the Ground 20 Times
  6. Fill in the hole that you dug>>

Day 132

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 20 Push-ups @ 50% 1 RM
  5. 20 Sit-ups @ 50% 1 RM
  6. 20 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. 5 Push-ups @ 70% 1 RM
  11. 5 Sit-ups @ 70% 1 RM
  12. 5 Squats @ 70% 1 RM
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats
--Complete final calisthenics in as few sets as possible, then

10 km Running at an Easy Pace


Day 133

Same as Day 119 from Week 17.
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One-Punch Training Program- Week 18

Week 17 is here!

Day 120

(All calisthenics are to be performed with a 10# weight)

  1. 20 Diamond Push-ups 
  2. 20 Straight Leg Sit-ups 
  3. 20 Close Stance Squats 
  4. 20 Wide Push-ups 
  5. 20 Wide Leg Sit-ups
  6. 20 Sumo Sit-ups
  7. 20 Push-ups
  8. 20 Sit-ups
  9. 20 Squats
  10. 20 Clap Push-ups
  11. 20 Sit-ups @ Explode up, 4 Seconds Down
  12. 20 Jump Squats
  13. 20 Hindu Push-ups
  14. 20 Decline Sit-ups
  15. 20 Hindu Squats
  16. 10 km Running at Easy Pace (No weight)

Day 121

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT-  A Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

  1. 3 Minutes Shadowboxing
  2. Rest 1 Minute
  3. 3 Minutes Heavy Bagwork
  4. Rest 1 Minute
  5. 3 Minutes Sparring or Shadowboxing
  6. Rest 1 Minute
--3 Rounds>>

Day 122

  1. 400 Meter Run
  2. 15 Push-ups
  3. 15 Sit-ups
  4. 15 Squats
  5. 400 Meter Run
  6. 15 Push-ups @ 50% 1RM
  7. 15 Sit-ups @ 50% 1RM
  8. 15 Squats @ 50% 1 RM
  9. 400 Meter Run
  10. 60 Push-ups
  11. 60 Sit-ups
  12. 60 Squats
  13. 800 Meter Run
  14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
  15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
  16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
  17. 8000 Meter Run at Easy Pace
Day 123

  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running 
--Complete in as few sets as possible

Day 124

  1. 5 Push-ups w/45#
  2. 5 Sit-ups w/45#
  3. 5 Squats w/45#
--20 Sets of Calisthenics, then

10 km Running w/5# Weight Vest

Day 125

  1. 50 Wide Push-ups
  2. 50 Wide Leg Sit-ups
  3. 50 Sumo Squats
  4. 50 Hindu Push-ups
  5. 50 Decline Sit-ups
  6. 50 Hindu Squats
  7. 10 km Running at Easy Pace

Day 126

Same as Day 119 on Week 17.
Week 17 is here!

Day 120

(All calisthenics are to be performed with a 10# weight)

  1. 20 Diamond Push-ups 
  2. 20 Straight Leg Sit-ups 
  3. 20 Close Stance Squats 
  4. 20 Wide Push-ups 
  5. 20 Wide Leg Sit-ups
  6. 20 Sumo Sit-ups
  7. 20 Push-ups
  8. 20 Sit-ups
  9. 20 Squats
  10. 20 Clap Push-ups
  11. 20 Sit-ups @ Explode up, 4 Seconds Down
  12. 20 Jump Squats
  13. 20 Hindu Push-ups
  14. 20 Decline Sit-ups
  15. 20 Hindu Squats
  16. 10 km Running at Easy Pace (No weight)

Day 121

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT-  A Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

  1. 3 Minutes Shadowboxing
  2. Rest 1 Minute
  3. 3 Minutes Heavy Bagwork
  4. Rest 1 Minute
  5. 3 Minutes Sparring or Shadowboxing
  6. Rest 1 Minute
--3 Rounds>>

Day 122

  1. 400 Meter Run
  2. 15 Push-ups
  3. 15 Sit-ups
  4. 15 Squats
  5. 400 Meter Run
  6. 15 Push-ups @ 50% 1RM
  7. 15 Sit-ups @ 50% 1RM
  8. 15 Squats @ 50% 1 RM
  9. 400 Meter Run
  10. 60 Push-ups
  11. 60 Sit-ups
  12. 60 Squats
  13. 800 Meter Run
  14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
  15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
  16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
  17. 8000 Meter Run at Easy Pace
Day 123

  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running 
--Complete in as few sets as possible

Day 124

  1. 5 Push-ups w/45#
  2. 5 Sit-ups w/45#
  3. 5 Squats w/45#
--20 Sets of Calisthenics, then

10 km Running w/5# Weight Vest

Day 125

  1. 50 Wide Push-ups
  2. 50 Wide Leg Sit-ups
  3. 50 Sumo Squats
  4. 50 Hindu Push-ups
  5. 50 Decline Sit-ups
  6. 50 Hindu Squats
  7. 10 km Running at Easy Pace

Day 126

Same as Day 119 on Week 17.
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One-Punch Man Training Program- Week 17

Week 16 is here!

With the close of week 16 and the introduction of heavy lifting and the Hero and Monster Events, the program is officially in its second phase. Starting this week, the last day in the week will be a little different.

You can see the moment he knew he f***ed up.

Day 113
  1. 10 Push-ups w/40#
  2. 10 Sit-ups w/40#
  3. 10 Squats w/40#
--10 Rounds of Calisthenics, then
  1. 1200 Meter Hard Running x 7 Sets, 2 Minutes Rest Between
  2. 1600 Meter Running at Easy Pace
Day 114
  1. 100 Hindu Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Hindu Squats
  4. 10 km Running
--Finish in as few sets as possible

<<MONSTER EVENT- Barbell monsters are plaguing the city! The only way to defeat them is to perform various exercises with them to calm their fury!
  1. 10 Deadlift @ 225#
  2. 12 Power Cleans @ 135#
  3. 15 Bent Over Rows @ 95#
  4. 20 Overhead Press @ 65#
--AMRAP in 30 Minutes, rest as needed. Lower weight if unable to complete exercises with good form.>>

Day 115
  1. 25 Wide Push-ups w/5#
  2. 25 Wide Leg Sit-ups w/5#
  3. 25 Sumo Squats w/5#
--4 Rounds of Calisthenics, then

2000 Meter Hard Running x 5 Sets, 2 Minutes Rest Between

Day 116
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 50% 1RM
  5. 10 Sit-ups @ 50% 1RM
  6. 10 Squats @ 50% 1RM
  7. 12 Push-ups @ 50% 1RM
  8. 12 Sit-ups @ 50% 1RM
  9. 12 Squats @ 50% 1 RM
  10. 68 Push-ups
  11. 68 Sit-ups
  12. 68 Squats
--Finish remaining 68 reps of calisthenics in as few sets as possible, then

10 km Running at Easy Pace

Day 117
  1. 10 Knuckle Push-ups
  2. 10 Sit-ups
  3. 10 Squats w/5 Second Pause at Tops of Thighs Parallel
  4. 1000 Meter Run
  5. 1 Minute Rest
--10 Rounds

<<HERO EVENT- Save a bus full of children from falling off a cliff!!
  1. 25 Meter Sled Pull (as heavy as possible)
  2. 25 Meter Sandbag Carry (as heavy as possible)
  3. 25 Meter Backwards Sandbag Drag (as heavy as possible)
--AMRAP in 12 Minutes>>

Day 118
  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Hips on Rounded Portion of Half BOSU Ball
  3. 100 Squats w/Feet on Flat Portion of Half BOSU Ball
  4. 10 km Running at Easy Pace
--Finish reps in as few sets as possible

Day 119
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace
Week 16 is here!

With the close of week 16 and the introduction of heavy lifting and the Hero and Monster Events, the program is officially in its second phase. Starting this week, the last day in the week will be a little different.

You can see the moment he knew he f***ed up.

Day 113
  1. 10 Push-ups w/40#
  2. 10 Sit-ups w/40#
  3. 10 Squats w/40#
--10 Rounds of Calisthenics, then
  1. 1200 Meter Hard Running x 7 Sets, 2 Minutes Rest Between
  2. 1600 Meter Running at Easy Pace
Day 114
  1. 100 Hindu Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Hindu Squats
  4. 10 km Running
--Finish in as few sets as possible

<<MONSTER EVENT- Barbell monsters are plaguing the city! The only way to defeat them is to perform various exercises with them to calm their fury!
  1. 10 Deadlift @ 225#
  2. 12 Power Cleans @ 135#
  3. 15 Bent Over Rows @ 95#
  4. 20 Overhead Press @ 65#
--AMRAP in 30 Minutes, rest as needed. Lower weight if unable to complete exercises with good form.>>

Day 115
  1. 25 Wide Push-ups w/5#
  2. 25 Wide Leg Sit-ups w/5#
  3. 25 Sumo Squats w/5#
--4 Rounds of Calisthenics, then

2000 Meter Hard Running x 5 Sets, 2 Minutes Rest Between

Day 116
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 50% 1RM
  5. 10 Sit-ups @ 50% 1RM
  6. 10 Squats @ 50% 1RM
  7. 12 Push-ups @ 50% 1RM
  8. 12 Sit-ups @ 50% 1RM
  9. 12 Squats @ 50% 1 RM
  10. 68 Push-ups
  11. 68 Sit-ups
  12. 68 Squats
--Finish remaining 68 reps of calisthenics in as few sets as possible, then

10 km Running at Easy Pace

Day 117
  1. 10 Knuckle Push-ups
  2. 10 Sit-ups
  3. 10 Squats w/5 Second Pause at Tops of Thighs Parallel
  4. 1000 Meter Run
  5. 1 Minute Rest
--10 Rounds

<<HERO EVENT- Save a bus full of children from falling off a cliff!!
  1. 25 Meter Sled Pull (as heavy as possible)
  2. 25 Meter Sandbag Carry (as heavy as possible)
  3. 25 Meter Backwards Sandbag Drag (as heavy as possible)
--AMRAP in 12 Minutes>>

Day 118
  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Hips on Rounded Portion of Half BOSU Ball
  3. 100 Squats w/Feet on Flat Portion of Half BOSU Ball
  4. 10 km Running at Easy Pace
--Finish reps in as few sets as possible

Day 119
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace
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One-Punch Man Training Program- Week 16

This week we will be re-introducing Hero and Monster events. From here on out, the program gets serious!!

Find Week 15 here!

Day 106

  1. 5 Push-ups @ 30% 1RM
  2. 5 Sit-ups @ 30% 1RM
  3. 5 Squats @ 30% 1RM
  4. 5 Push-ups @ 50% 1RM
  5. 5 Sit-ups @ 50% 1RM
  6. 5 Squats @ 50% 1RM
  7. 5 Push-ups @ 70% 1RM
  8. 5 Sit-ups @ 70% 1RM
  9. 5 Squats @ 70% 1RM
  10. 85 Push-ups
  11. 85 Sit-ups 
  12. 85 Squats
  13. 10 km Running at Easy Pace
--Complete remaining bodyweight exercises in as few sets as possible.


Day 107

  1. 100 Hindu Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- 10 people have passed out due to exposure to a dangerous gas. Carry them to safety.
  1. 400 Meter Sandbag Carry @ 75-100# 
  2. Rest 2 Minutes
--10 Sets>>


Day 108

  1. 10 Close Grip Push-ups w/15#
  2. 10 Decline Sit-ups w/5#
  3. 10 Close Stance Squats w/15#
--10 Rounds of Calisthenics, then
  1. 100 Meter Jog
  2. 100 Meter Backpeddle
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Sprint
  6. 1 Minute Rest
--20 Rounds of Running


Day 109

  1. 5 Push-ups w/40#
  2. 5 Sit-ups w/40#
  3. 5 Squats w/40#
--20 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Jog
  3. 800 Meter Run
  4. 1 Minute Rest
--10 Rounds


Day 110

  1. 100 Diamond Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats @ 4 Seconds Down, 2 Seconds Pause, Explode Up
  4. 10 km Running
--Complete in as few rounds as possible

<<MONSTER EVENT- A tiny demon creature is pinching women's butts and darting about causing mayhem. Knock him flat!

-Have a partner toss 100 tennis balls at you in random directions. Hit those tennis balls in any way you can!>>


Day 111

  1. 20 Wide Push-ups
  2. 20 Sit-ups
  3. 20 Sumo Squats
--5 Rounds Calisthenics, then
  1. 400 Meter Jog
  2. 800 Meter Run
  3. 100 Meter Jog
  4. 100 Meter Sprint
--10 Rounds 


Day 112

Same as Day 7 on Week 1
This week we will be re-introducing Hero and Monster events. From here on out, the program gets serious!!

Find Week 15 here!

Day 106

  1. 5 Push-ups @ 30% 1RM
  2. 5 Sit-ups @ 30% 1RM
  3. 5 Squats @ 30% 1RM
  4. 5 Push-ups @ 50% 1RM
  5. 5 Sit-ups @ 50% 1RM
  6. 5 Squats @ 50% 1RM
  7. 5 Push-ups @ 70% 1RM
  8. 5 Sit-ups @ 70% 1RM
  9. 5 Squats @ 70% 1RM
  10. 85 Push-ups
  11. 85 Sit-ups 
  12. 85 Squats
  13. 10 km Running at Easy Pace
--Complete remaining bodyweight exercises in as few sets as possible.


Day 107

  1. 100 Hindu Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- 10 people have passed out due to exposure to a dangerous gas. Carry them to safety.
  1. 400 Meter Sandbag Carry @ 75-100# 
  2. Rest 2 Minutes
--10 Sets>>


Day 108

  1. 10 Close Grip Push-ups w/15#
  2. 10 Decline Sit-ups w/5#
  3. 10 Close Stance Squats w/15#
--10 Rounds of Calisthenics, then
  1. 100 Meter Jog
  2. 100 Meter Backpeddle
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Sprint
  6. 1 Minute Rest
--20 Rounds of Running


Day 109

  1. 5 Push-ups w/40#
  2. 5 Sit-ups w/40#
  3. 5 Squats w/40#
--20 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Jog
  3. 800 Meter Run
  4. 1 Minute Rest
--10 Rounds


Day 110

  1. 100 Diamond Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats @ 4 Seconds Down, 2 Seconds Pause, Explode Up
  4. 10 km Running
--Complete in as few rounds as possible

<<MONSTER EVENT- A tiny demon creature is pinching women's butts and darting about causing mayhem. Knock him flat!

-Have a partner toss 100 tennis balls at you in random directions. Hit those tennis balls in any way you can!>>


Day 111

  1. 20 Wide Push-ups
  2. 20 Sit-ups
  3. 20 Sumo Squats
--5 Rounds Calisthenics, then
  1. 400 Meter Jog
  2. 800 Meter Run
  3. 100 Meter Jog
  4. 100 Meter Sprint
--10 Rounds 


Day 112

Same as Day 7 on Week 1
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One-Punch Man Training Program- Week 15

Another week of the OPM Training Program. We will re-introduce Hero and Monster Events next week, as we are still becoming accustomed to heavier lifting being in the schedule.

Find Week 14 here!

Day 99

  1. 100 Push-ups 
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 100

  1. 10 Push-ups @ 50% 1RM
  2. 10 Sit-ups @ 50% 1RM
  3. 10 Squats @ 50% 1RM
  4. 30 Push-ups
  5. 30 Sit-ups
  6. 30 Squats
  7. 60 Push-ups
  8. 60 Sit-ups
  9. 60 Squats
  10. 10 km Running at Easy Pace

Day 101

  1. 10 Wide Push-ups w/10#
  2. 10 Decline Sit-ups
  3. 10 Sumo Squats w/10#
  4. 200 Meter Sprint
  5. 800 Meter Jog
--10 Rounds


Day 102

  1. 100 Clapping Push-ups
  2. 100 Med Ball Toss Sit-ups w/8# Med Ball
  3. 100 Jump Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 103

  1. 10 Push-ups w/35#
  2. 10 Sit-ups w/35#
  3. 10 Squats w/35#
--10 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Backpeddle
  3. 200 Meter Sprint
  4. 200 Meter Backpeddle
  5. 400 Meter Jog
--10 Rounds


Day 104

  1. 10 Ring Push-ups
  2. 10 Sit-ups
  3. 10 Squats on Flat Half of Half Bosu Ball
--10 Rounds Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Jog
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Jog
  6. 100 Meter Backpeddle
  7. 100 Meter Jog
  8. 100 Meter Sprint
  9. 200 Meter Jog
--10 Rounds 


Day 105

Same as Day 7 from Week 1.
Another week of the OPM Training Program. We will re-introduce Hero and Monster Events next week, as we are still becoming accustomed to heavier lifting being in the schedule.

Find Week 14 here!

Day 99

  1. 100 Push-ups 
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 100

  1. 10 Push-ups @ 50% 1RM
  2. 10 Sit-ups @ 50% 1RM
  3. 10 Squats @ 50% 1RM
  4. 30 Push-ups
  5. 30 Sit-ups
  6. 30 Squats
  7. 60 Push-ups
  8. 60 Sit-ups
  9. 60 Squats
  10. 10 km Running at Easy Pace

Day 101

  1. 10 Wide Push-ups w/10#
  2. 10 Decline Sit-ups
  3. 10 Sumo Squats w/10#
  4. 200 Meter Sprint
  5. 800 Meter Jog
--10 Rounds


Day 102

  1. 100 Clapping Push-ups
  2. 100 Med Ball Toss Sit-ups w/8# Med Ball
  3. 100 Jump Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 103

  1. 10 Push-ups w/35#
  2. 10 Sit-ups w/35#
  3. 10 Squats w/35#
--10 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Backpeddle
  3. 200 Meter Sprint
  4. 200 Meter Backpeddle
  5. 400 Meter Jog
--10 Rounds


Day 104

  1. 10 Ring Push-ups
  2. 10 Sit-ups
  3. 10 Squats on Flat Half of Half Bosu Ball
--10 Rounds Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Jog
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Jog
  6. 100 Meter Backpeddle
  7. 100 Meter Jog
  8. 100 Meter Sprint
  9. 200 Meter Jog
--10 Rounds 


Day 105

Same as Day 7 from Week 1.
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One-Punch Man Training Program- Week 14

Week 13 is here!


Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

When you and the whole crew 'bout that OPM life.

Day 92

  1. 100 Diamond Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)
  1. 10 Reps w/45# Bar
  2. 5 Reps @ 50% 1 RM
  3. 5 Reps @ 60% 1 RM
  4. 5 Reps @ 70% 1 RM
  5. 5 Reps @ 75% 1 RM
  6. 5 Reps @ 80% 1 RM
Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 800 Meter Run
  4. 200 Meter Backpeddle
--10 Rounds


Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

  1. 10 Push-ups @ 20% 1 RM
  2. 10 Push-ups @ 30% 1 RM
  3. 10 Push-ups @ 40% 1 RM
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Push-ups @ 60% 1 RM
Finish last 50 Reps of push-ups in as few sets as possible

Workout
  1. 100 Meter Sprint
  2. 10 Push-ups
  3. 20 Sit-ups
  4. 20 Jump Squats
-- 5 Rounds, then

Run 9500 Meters at an Easy Pace



Day 95
  1. 5 Push-ups w/35#
  2. 5 Sit-ups w/35#
  3. 5 Squats w/35#
--20 Rounds of Calisthenics, then
  1. 400 Meter Run
  2. 200 Meter Back Peddle
  3. 400 Meter Jog
--10 Rounds

Day 96

  1. 100 Hindu Push-ups
  2. 100 Decline Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 97

  1. 2500 Meter Run
  2. 50 Push-ups
  3. 1500 Meter Run
  4. 50 Sit-ups
  5. 1000 Meter Run 
  6. 50 Squats
  7. 1000 Meter Run
  8. 50 Push-ups
  9. 1500 Meter Run
  10. 50 Sit-ups
  11. 2500 Meter Run
  12. 50 Squats
Day 98

Same as Day 7 on Week 1
Week 13 is here!


Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

When you and the whole crew 'bout that OPM life.

Day 92

  1. 100 Diamond Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)
  1. 10 Reps w/45# Bar
  2. 5 Reps @ 50% 1 RM
  3. 5 Reps @ 60% 1 RM
  4. 5 Reps @ 70% 1 RM
  5. 5 Reps @ 75% 1 RM
  6. 5 Reps @ 80% 1 RM
Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 800 Meter Run
  4. 200 Meter Backpeddle
--10 Rounds


Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

  1. 10 Push-ups @ 20% 1 RM
  2. 10 Push-ups @ 30% 1 RM
  3. 10 Push-ups @ 40% 1 RM
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Push-ups @ 60% 1 RM
Finish last 50 Reps of push-ups in as few sets as possible

Workout
  1. 100 Meter Sprint
  2. 10 Push-ups
  3. 20 Sit-ups
  4. 20 Jump Squats
-- 5 Rounds, then

Run 9500 Meters at an Easy Pace



Day 95
  1. 5 Push-ups w/35#
  2. 5 Sit-ups w/35#
  3. 5 Squats w/35#
--20 Rounds of Calisthenics, then
  1. 400 Meter Run
  2. 200 Meter Back Peddle
  3. 400 Meter Jog
--10 Rounds

Day 96

  1. 100 Hindu Push-ups
  2. 100 Decline Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 97

  1. 2500 Meter Run
  2. 50 Push-ups
  3. 1500 Meter Run
  4. 50 Sit-ups
  5. 1000 Meter Run 
  6. 50 Squats
  7. 1000 Meter Run
  8. 50 Push-ups
  9. 1500 Meter Run
  10. 50 Sit-ups
  11. 2500 Meter Run
  12. 50 Squats
Day 98

Same as Day 7 on Week 1
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One-Punch Man Training Program- Week 13

Week 12 is here!

Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!

Do you see my gloves? Aren't they awesome?

Day 85

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible



Day 86

  1. 10 Push-ups w/30#
  2. 10 Sit-ups w/30#
  3. 10 Squats w/30#
10 Rounds of Calisthenics, then

10 km Running at an Easy Pace



Day 87

Heavy Back Squats

  1. 10 Reps with 45# Bar
  2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
  3. Complete the remainder of 100 Squats in as few sets as possible. 
Workout
  1. 10 Wide Push-ups
  2. 10 Wide-Leg Sit-ups
  3. 800 Meter Run
  4. 200 Meter Backpeddle
--10 Rounds



Day 88

Heavy Push-ups 

  1. 10 Push-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
  3. Complete the remainder of 100 Push-ups in as few sets as possible. 
Workout
  1. 10 Straight-Leg Sit-ups
  2. 10 Hindu Squats
  3. 400 Meter, as fast as possible
  4. 400 Meter Jog
  5. 200 Meter, as fast as possible
  6. Rest 2 Minutes
--10 Rounds


Day 89

Heavy Sit-ups

  1. 10 Sit-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
  3. Complete the remainder of 100 Sit-ups in as few sets as possible.
Workout
  1. 10 Diamond Push-ups
  2. 10 Jump Squats
  3. 1 km Running
--10 Rounds


Day 90

  1. 100 Hindu Push-ups
  2. 100 Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible. 


Day 91

Same as Day 7 on Week 1.
Week 12 is here!

Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!

Do you see my gloves? Aren't they awesome?

Day 85

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible



Day 86

  1. 10 Push-ups w/30#
  2. 10 Sit-ups w/30#
  3. 10 Squats w/30#
10 Rounds of Calisthenics, then

10 km Running at an Easy Pace



Day 87

Heavy Back Squats

  1. 10 Reps with 45# Bar
  2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
  3. Complete the remainder of 100 Squats in as few sets as possible. 
Workout
  1. 10 Wide Push-ups
  2. 10 Wide-Leg Sit-ups
  3. 800 Meter Run
  4. 200 Meter Backpeddle
--10 Rounds



Day 88

Heavy Push-ups 

  1. 10 Push-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
  3. Complete the remainder of 100 Push-ups in as few sets as possible. 
Workout
  1. 10 Straight-Leg Sit-ups
  2. 10 Hindu Squats
  3. 400 Meter, as fast as possible
  4. 400 Meter Jog
  5. 200 Meter, as fast as possible
  6. Rest 2 Minutes
--10 Rounds


Day 89

Heavy Sit-ups

  1. 10 Sit-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
  3. Complete the remainder of 100 Sit-ups in as few sets as possible.
Workout
  1. 10 Diamond Push-ups
  2. 10 Jump Squats
  3. 1 km Running
--10 Rounds


Day 90

  1. 100 Hindu Push-ups
  2. 100 Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible. 


Day 91

Same as Day 7 on Week 1.
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