Monday, October 16, 2017

First Steps | Origin Story | Episode 1

It's like an anime montage, but slowed down!  Watch as John Duffy becomes the hero he was always meant to be, while saving his own life and getting in the best shape of his life!









Keep checking back, because this show is just getting started!!

One-Punch Man Training Program- Week 89

Week 88 is here!

Day 617

  1. 10 Walkout Push-ups
  2. 10 V-Ups
  3. 10 Power Cleans to Front Squat w/95#
  4. 1000 Meter Run w/20# Vest
--10 Rounds

<<MONSTER EVENT- Thousands of Small Faery Creatures are running rampant.  Crush them all!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag 
  3. 10 Minutes Sledgehammer Swings >>


Day 618

  1. 100 Push-ups w/1 Rear Leg Raise Each Side at Top
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Side Leg Raise Each Side at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 619

  1. 10 Push-ups @ 70% 1 RM
  2. 10 Sit-ups @ 70% 1 RM
  3. 10 Squats @ 70% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 620

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups w/25# Plate OH
  3. 100 Hindu Squats w/20# Vest
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 621

  1. 10 Rollout Push-ups to Deadlift w/240#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/240#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 622

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistol Squats Each Side
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 623

Same as Day 567 on Week 81.

Wednesday, October 11, 2017

One-Punch Man Training Program- Week 88

Week 87 is here!

Day 610

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 

<<HERO EVENT..?-- A swimming event has a 50% off grocery coupon as a prize. Get that prize!

  1. Swim 1000 Meters, as fast as possible.>>

Day 611

  1. 100 Push-ups 
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible 



Day 612

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 70% 1 RM
  5. 10 Sit-ups @ 70% 1 RM
  6. 10 Squats @ 70% 1 RM
  7. 10 Push-ups @ 80% 1 RM
  8. 10 Sit-ups @ 80% 1 RM
  9. 10 Squats @ 80% 1 RM
  10. 10 Push-ups @ 90% 1 RM
  11. 10 Sit-ups @ 90% 1 RM
  12. 10 Squats @ 90% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 613

  1. 100 T-Push-ups (50 Each Side, 5 Sec Pause in Side Plank)
  2. 100 V-Ups
  3. 100 Squats to Single Leg Stiff Leg Deadlift
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 614

  1. 25 Manmakers w/70# DBs
  2. 50 Decline Sit-ups w/70# DB 
  3. 50 Thrusters w/70# DBs
  4. 25 Manmakers w/65# DBs
  5. 50 Decline Sit-ups w/70# DB
  6. 50 Thrusters w/70# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 615

  1. 50 Fingertip Push-ups
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side
  3. 50 Jump Squats to Pull-up
  4. 5 km Running w/20# Vest
--2 Rounds


Day 616

Same as Day 567 on Week 81.

Tuesday, October 10, 2017

One-Punch Man Training Program- Week 87

Week 86 is here!

Day 603

  1. 10 Renegade Push-ups w/70# DBs
  2. 10 Sit-ups to Table Maker
  3. 10 Front Squats w/95# Barbell
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 604

  1. 100 Wide Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few rounds as possible



Day 605

  1. 10 Push-ups @ 67.5% 1 RM
  2. 10 Sit-ups @ 67.5 % 1 RM
  3. 10 Squats @ 67.5 % 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 606

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Complete in as few rounds as possible



Day 607

  1. 10 Rollout Push-ups to Deadlift w/235#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/235#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 608

  1. 10 Push-ups, then Handstand Walk to Failure
  2. 10 Sit-ups, then Crab Walk to Failure
  3. 10 Broad Jump Squats
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 609

Same as Day 567 on Week 81.

Monday, October 9, 2017

One-Punch Man Training Program- Week 86

Week 85 is here!

Day 596

  1. 100 Walkout Push-ups 
  2. 100 Straight Leg Sit-ups
  3. 100 OH Squats w/Dowel
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 597

  1. 100 Hindu Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 598

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 67.5% 1 RM
  5. 10 Sit-ups @ 67.5% 1 RM
  6. 10 Squats @ 67.5% 1 RM
  7. 10 Push-ups @ 77.5% 1 RM
  8. 10 Sit-ups @ 77.5% 1 RM
  9. 10 Squats @ 77.5% 1 RM
  10. 10 Push-ups @ 87.5% 1 RM
  11. 10 Sit-ups @ 87.5% 1 RM
  12. 10 Squats @ 87.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 599

  1. 100 T-Push-ups (50 Each Side)
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Jumping Jack
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 600

  1. 50 Manmakers w/65# DBs
  2. 100 Decline Sit-ups w/65# DB
  3. 100 Thrusters w/65# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 601

  1. 10 Push-ups to Max Handstand Hold
  2. 10 Sit-ups to Max Gymnastic Bridge Hold
  3. 10 Squats to Max Wall Sit
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 602

Same as Day 567 on Week 81.

Sunday, October 8, 2017

One-Punch Man Training Program- Week 85

Week 84 is here!

Day 589

  1. 20 Plyo Knuckle Push-ups (Small Hop at Top)
  2. 20 Sit-ups to Gymnastic Bridge
  3. 20 High Jump Squats w/20# Vest
  4. 80 Knuckle Push-ups
  5. 80 Sit-ups to One-Leg Glute Bridge (40 Each Side)
  6. 80 High Jump Squats
  7. 10 km Running w/20# Vest


Day 590

  1. 100 Meter Sprint
  2. 10 Fingertip Push-ups
  3. 200 Meter Backpeddle
  4. 10 Sit-ups w/3 Punches at Top
  5. 200 Meter Side Shuffle Left
  6. 200 Meter Side Shuffle Right
  7. 10 Squats w/3 Punches at Top
  8. 100 Meter Sprint
  9. 200 Meter Easy Jog
--10 Rounds



Day 591

  1. 10 Push-ups @ 65% 1 RM
  2. 10 Sit-ups @ 65% 1 RM 
  3. 10 Squats @ 65% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 592

  1. 10 One-Arm Hindu Push-ups Each Side
  2. 10 Sprinter Sit-ups Each Side
  3. 10 One-Leg Hindu Squats Each Side
  4. 90 Hindu Push-ups
  5. 90 V-ups
  6. 90 Hindu Squats
  7. 10 km Running on Hilly Terrain w/20# Vest
<<MONSTER EVENT-- A Wind Demon is sending tornadoes to destroy the city. When you try to hit him, he turns into wind. Focus hard while you try to attack him until you eventually learn to strike down even the wind!
  1. Shadowbox- 30 Minutes
  2. Heavy Bag Work- 10 Minutes
  3. 1 Full Power Punch to Heavy Bag per Side>>

Day 593

  1. 75 YTW Push-ups w/15# Wrist Weights
  2. 75 Sit-ups w/25# OH w/15# Wrist Weights
  3. 75 Squats w/3 Band Pull-apart w/15# Wrist Weights
  4. 7.5 km Running w/20# Vest
  5. 25 YTW Push-ups w/15# Wrist Weights
  6. 25 Sit-ups w/25# OH w/15# Wrist Weights
  7. 25 Squats w/3 Band Pull-apart w/15# Wrist Weights
  8. 2.5 km Running w/20# Vest


Day 594

  1. 10 Rollout Push-ups to Deadlift w/230#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/230#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 595

Same as Day 567 on Week 81.

Thursday, July 20, 2017

One-Punch Man Training Program- Week 84

Week 83 is here!

Day 582

  1. 10 Push-ups to Max Handstand Hold
  2. 10 Sit-ups to Max Gymnastic Bridge Hold
  3. 10 Squats to Max Wall Sit Hold
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 583

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- Evil Taffy is covering the city. Rip it apart with your bare hands, crush it, and then blast it away with ONE PUNCH!!!
  1. 300 Band Pull-Aparts
  2. Crush a Newspaper, one page at a time, alternating hands
  3. 1 Full Power Punch per side to Heavy Bag>>


Day 584

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 65% 1 RM
  5. 10 Sit-ups @ 65% 1 RM
  6. 10 Squats @ 65% 1 RM
  7. 10 Push-ups @ 75% 1 RM
  8. 10 Sit-ups @ 75% 1 RM
  9. 10 Squats @ 75% 1 RM
  10. 10 Push-ups @ 85% 1 RM
  11. 10 Sit-ups @ 85% 1 RM
  12. 10 Squats @ 85% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 585

  1. 20 Push-ups @ 3 Count Down, 3 Count Up
  2. 20 Sit-ups @ 3 Count Up, 3 Count Down
  3. 20 Squats @ 3 Count Down, 3 Count Up
  4. 2 km Running w/40# Vest
--5 Rounds



Day 586

  1. 100 Push-ups to 2 Reverse Snow Angels
  2. 100 Sit-ups to 2 Glute Bridges
  3. 100 Squats to 2 Jumping Jacks
  4. 10 km Running w/20# Vest, continuously throwing punches 
--Complete in as few sets as possible



Day 587

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side 
  3. 100 Pistols Each Side
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 588

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 83

Week 82 is here!

Day 575

  1. 10 Plyo Knuckle Push-ups (Just a small hop at the top of the movement)
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 High Jump Squats w/20# Vest
  4. 90 Knuckle Push-ups
  5. 90 Sit-ups w/Glute Bridge (45 Each Side)
  6. 90 High Jump Squats
  7. 10 km Running w/20# Vest
--Complete in as few sets as possible

<<HERO EVENT...?-- A group of monkeys have stolen your coupon book and run into the forest! Get it back!
  1. Climb Trees for 1 Hour>>


Day 576

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 577

  1. 10 Push-ups @ 62.5% 1 RM
  2. 10 Sit-ups @ 62.5% 1 RM
  3. 10 Squats @ 62.5% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 578

  1. 50 YTW Push-ups w/15# Wrist Weights
  2. 50 Sit-ups w/25# OH w/15# Wrist Weights
  3. 50 Squats w/3 Band Pull-Aparts w/15# Wrist Weights
  4. 5 km Running w/20# Vest
--2 Rounds



Day 579

  1. 100 Push-ups w/3 Superman Lifts at Bottom
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 580
  1. 10 Rollout Push-ups to Deadlift w/225#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/225#
  4. 1000 Meter Run w/20# Vest
--10 Rounds


Day 581

Same as Day 567 on Week 81.

Tuesday, July 11, 2017

One-Punch Man Training Program- Week 82

Week 81 is here!


Day 568

  1. 50 Manmakers w/65# DBs
  2. 100 Decline Sit-ups w/65# DB
  3. 100 Thrusters w/65# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 569

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols Each Side
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 570

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Sit-ups w/25# OH w/10# Wrist Weights
  3. 100 Squats w/3 Band Pull-aparts w/10# Wrist Weights
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

<<MONSTER EVENT-- 100 Robot Turtles are attacking the city! Their hard outer shells are difficult to get through, even with your strength! Flip them over and smash them!
  1. 1 Heavy Tire Flip
  2. 1 Full Power Punch to Heavy Bag on the ground (Each Side)
--100 Rounds>>


Day 571

  1. 20 Push-ups @ 2 Count Down, 2 Count Up
  2. 20 Sit-ups @ 2 Count Up, 2 Count Down
  3. 20 Squats @ 2 Count Down, 2 Count Up
  4. 2 km Running w/40# Vest
--5 Rounds



Day 572

  1. 100 Fingertip Push-ups
  2. 100 Sit-ups w/Glute Bridge
  3. 100 Squats w/Side Kick (50 per side)
  4. 10 km Running
--Complete in as few sets as possible



Day 573

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 62.5% 1 RM
  5. 10 Sit-ups @ 62.5% 1 RM
  6. 10 Squats @ 62.5% 1 RM
  7. 10 Push-ups @ 72.5% 1 RM
  8. 10 Sit-ups @ 72.5% 1 RM
  9. 10 Squats @ 72.5% 1 RM
  10. 10 Push-ups @ 82.5% 1 RM
  11. 10 Sit-ups @ 82.5% 1 RM
  12. 10 Squats @ 82.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 574

Same as Day 567 on Week 81.


Support us on Patreon!

Friday, July 7, 2017

One-Punch Man Training Program- Week 81

Day 561

  1. 10 Rollout Push-ups to Deadlift w/220#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/220#
  4. 1000 Meter Run
--10 Rounds



Day 562

  1. 1000 Meter Run w/40# Vest
  2. 50 Push-ups w/20# Vest
  3. 1000 Meter Run w/40# Vest
  4. 50 Sit-ups w/25# Plate OH
  5. 1000 Meter Run w/40# Vest
  6. 50 Squats w/45# Bar
  7. 1000 Meter Run w/40# Vest
  8. 50 Push-ups 
  9. 1000 Meter Run w/40# Vest
  10. 50 Sit-ups 
  11. 1000 Meter Run w/40# Vest
  12. 50 Squats
  13. 4 km Running w/40# Vest
--Complete in as few sets as possible



Day 563

  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT-- "MUD DEMON MUDMAN, THE MUDDER" is mudding up the city, attacking citizens, and being really, really annoying. Your attacks don't seem to be working because of his body composition! Find a way to crush him in a single blow!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 5 Minutes Shadowboxing
  4. 5 Minutes Heavy Bag
  5. 1 Full Power Punch to Heavy Bag Each Side
  6. Wipe yourself off... you're muddy>


Day 564

  1. 100 Push-ups to Reverse Snow Angel
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Jumping Jack
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 565

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running, continuously throwing punches
--Complete in as few sets as possible



Day 566

  1. 10 Push-ups @ 60% 1 RM
  2. 10 Sit-ups @ 60% 1 RM
  3. 10 Squats @ 60% 1 RM
  4. 1000 Meter Run
--10 Rounds



Day 567

  1. 40 Push-ups
  2. 40 Sit-ups
  3. 40 Squats
--2 Rounds, then
  1. 20 Push-ups of Choice
  2. 20 Sit-ups of Choice
  3. 20 Squats of Choice
  4. 10 km Running at Easy Pace