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.