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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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