One-Punch Man Training Program- Week 4

Continuation of the OPM Training Program from Week 3.

Call your friends, because it's time to train.

Day 22-

1. 100 Push-ups (When you fail doing normal push-ups, immediately move to knee push-ups. When you fail at knee push-ups, immediately move to counter push-ups.)
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 23-

1. 20 Hindu Push-ups
2. 20 Med Ball Toss Sit-ups @ 4# (Toss up at the top of the sit-up and catch it before laying back down.)
3. 20 Hindu Squats
4. 2 km Running

--5 Rounds

Day 24-

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

--Finish in as few sets as possible

<<HERO EVENT- Flip wrecked cars right-side up and push them to the side of the road.

1. Flip a 300# tire
2. 25 Meter Push/Pull Sled @ 300#  

--5 Rounds>>

Day 25-

1. 5 Plyo Push-ups
2. 5 Sit-ups
3. 5 Jump Squats
4. 400 Meter Sprint
5. 400 Meter Recovery Jog

Day 26-

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

--Finish in as few sets as possible

<<HERO EVENT-  Crank the motors of generators for people who have lost power.

• Throughout the day perform 100 Dumbbell Bent Over Rows on each side with 25#>>

Day 27-

5 km Running, then

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 28-

Same as Day 7 from Week 1.

Continuation of the OPM Training Program from Week 3.

Call your friends, because it's time to train.

Day 22-

1. 100 Push-ups (When you fail doing normal push-ups, immediately move to knee push-ups. When you fail at knee push-ups, immediately move to counter push-ups.)
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 23-

1. 20 Hindu Push-ups
2. 20 Med Ball Toss Sit-ups @ 4# (Toss up at the top of the sit-up and catch it before laying back down.)
3. 20 Hindu Squats
4. 2 km Running

--5 Rounds

Day 24-

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

--Finish in as few sets as possible

<<HERO EVENT- Flip wrecked cars right-side up and push them to the side of the road.

1. Flip a 300# tire
2. 25 Meter Push/Pull Sled @ 300#  

--5 Rounds>>

Day 25-

1. 5 Plyo Push-ups
2. 5 Sit-ups
3. 5 Jump Squats
4. 400 Meter Sprint
5. 400 Meter Recovery Jog

Day 26-

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

--Finish in as few sets as possible

<<HERO EVENT-  Crank the motors of generators for people who have lost power.

• Throughout the day perform 100 Dumbbell Bent Over Rows on each side with 25#>>

Day 27-

5 km Running, then

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 28-

Same as Day 7 from Week 1.