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