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

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