One-Punch Man Training Program- Week 3

This is a continuation of the OPM Training Program. You can find the 2nd Week here.

Day 15-

1. 5 km Running
2. 100 Push-ups
3. 100 Sit-ups
4. 100 Squats
5. 5 km Running

--in as few sets as possible.

<<HERO EVENT- Carry an old lady's grocery's home!

1. 1600 Meter Farmer's Carry w/30# DBs
2. Climb 20 Steps w/30# DBs in hands>> 

Day 16-

1. 1 km Running
2. 40 Push-ups
3. 40 Sit-ups
4. 40 Squats
5. 2 km Running
6. 30 Push-ups
7. 30 Sit-ups
8. 30 Squats
9. 3 km Running
10. 20 Push-ups
11. 20 Sit-ups
12. 20 Squats
13. 4 km Running
14. 10 Push-ups
15. 10 Sit-ups
16. 10 Squats

Day 17-

5 km Running, then

1. 10 Wide Push-ups
2. 10 Butterfly Sit-ups
3. 10 Sumo Squats
4. 500 Meter Run

--10 Rounds

<<MONSTER EVENT- 

1. 5 Minutes Shadowboxing or Heavy Bagwork
2. 20 Medicine Ball Slams w/20# Med Ball
3. 3 Minutes Shadowboxing or Heavy Bagwork
4. 20 Medicine Ball Slams w/20# Med Ball
5. 1 Minute Shadowboxing or Heavy Bagwork>>

Day 18-

1. 100 Meter Sprint
2. 100 Meter Backpeddle
3. 100 Meter Side Shuffle (Left)
4. 100 Meter Side Shuffle (Right)
5. 100 Meter Jog
6. 5 Plyo Push-ups
7. 5 Sit-ups
8. 5 Jump Squats

--20 Rounds

Day 19-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--in as few sets as possible

<<HERO EVENT-  Save an injured construction worker from broken scaffolding.

1. Climb 100 Total Feet of Rope or Rock Wall OR do 25 Pull-ups
2. Hold a Deadlift in the top position w/135-225# for MAX Time 

The deadlift hold mimics lowering the man down by a rope to the bottom.>>

Day 20-

5 km Running, then

1. 5 Push-ups w/10#
2. 5 Push-ups w/10#
3. 5 Squats w/10#

--20 Rounds of Calisthenics, then

5 km Running

Day 21-

Same as Day 7 from Week 1