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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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