Attack on titan 2/3

Attack on titan; movement and swords

when you are able to use the 3D's, you need to be able to get up on roofs, and cut the nec of a titan
this workout will give you the movement and figthing strength. But remeber, you will not get the tecknique of the sword.

Day 1 movement
-pullup 50/3
-bar dips 30/3
-one armed pullup 15 each/3
-clapping pushup 50/3
-hanging leg raises 50/3
-one armed handstand pushup 20/3
-clapping pullup 30/3
-hindu pushup 50/3
-muscle up 30/3

Day 2 sword
-sledgehammer 360's 30 each side
-SH barbarian squat 50
-SH grave digger 50 each side
-SH overhead swings 50 each side
-SH wood choppers 30 each side
-medicine ball front pass 30
-MB overhead throw
-plank up and downs 5min
-bag punches 1000 each arm
-bag kicks 1000 each leg

Day 3 gym day
-(iso benchpress, pullup, overhead press, rowing)
-Hammer curls 50 each arm (30% bodyweigth)
-double snatches 10
-clean and press 10
-ketlebell swing 10
-reverce grip biceps curl 20
-farmers carry 50 yards
3 rounds- the iso

attack on titan: cadet 3DS training

attack on titan: cadet 3DS training

This will be one of three workouts, based on attack on titan. In the series, the cadets need extreme leg strength to be able to use the 3D manuver gear. if you have seen the show, you will know that they can jump high and run fast. This workout can be used with a weigthed vest.

Day 1
-50-800m uphill sprint (longer run, less rounds)
-frog jump 100m
-crossak jump 100m
-duckwalk 100m
-sprint 100m
-toe jumps 100m
-one legged jump 100m each
-squat 100
-jump squat 50
-jump ups 50 each

Day 2 (done with sandbag)
-run 3k
-skip 2k
-zigzag 1k
-lunges 1000
-crabwalk 1k
-skater jump 500m
-sprint 200m
-dept jump 20

Day 3
-(do 6-12 seconds isometric squats)*
-jogging 5min/ 3 (25-30 miles/ph)
-squat jump 10/3 (30% max weigth)
-jumping lunges 10/3 (same weigth)
-clean jerk 10/3
-horse stance 3min (20% max weigth)
-squat with 50% bodyweigth 50/3
-pistol squat 50 each leg (use wall/ chair for balance)

• on day 2, with sandbag, means you must carry it through the entire workout, even on the dept jump
• *on the iso squat, take a amount of weigths you CAN'T lift, and try to lift it for 6-12 seconds
• on 30% max weigth, it means if you max 100 than you use 30
• use 30% of max on jumping lunges
• on horse stance, i would suggest holding it in a front squat position, and remember to keep your thigs parrarel to the ground
• when you are able to do the squat  with 50% boodyweigth add 10%

Triforce Workout

Once long ago, three gods emerged. One of them created created hyroule, the other created the rivers, and the last created the plants/ life I think. Not the point. Anyways, together they created the triforce, one piece enhanced courage, one wisdom, and one power. Together, you would control the world.

Sorry, I haven’t played LoZ in a while, but you get the idea. This workout is supposed to help these three points, (and believe it or not, mind is not the most difficult to train) so let’s begin.

Power (Ganondorf):

-olympic lift 3/5

-bench press 3/5

-squat 3/5

-clean and jerk 3/5

-deadlift 3/5

-farmer carry 25m or 30 yard

Wisdom (Zelda)

-warm up 15-20min warm up (interval)

-20 squat jump

-20 push-up

-15 one legged squat

-plank 1min

-800m run

-20 step up

-20 dips

-20 dumbell lunges

-20 bird dog

-800m run

-20 squat

-20 superman

-1500m run

+meditate and read (of wisdom)

Curage (link)

-100m sprint 12

-jump squat 10/3 (30% max weigth)

-clap push-up 10/3

-one legged jump 10/3

-muscle up 10/3

-Jumping lunges 10/3

-sledgehammer/ medicine ball swings 20/3

-benchpress 20

-squat 20

-millitary press 20

-for strength i basically took a a strongman-ish workout, to increase maximum strength.

-for the mind, I did cardio exercises, because one of the seven principles of Leonardo Da Vinci's intelligence was the that he did a lot of cardio exercises.

-I am sorry, but I can not make you braver, but in this workout, you will get explosive/ practical strength, and train your heart.

keep training

Sly Cooper Workout

Sly Cooper Workout
If you have not played the Sly Cooper series, it is about a master thief, who steals from other criminals. He is a master of "sly" movement, parkour, and thief techniques. Now it is difficult to teach you how to do this, but i can give you the strength to do it. So here we go.

The workout:
-4x4 intervals
-Wall/ tree climb 12 feet/ 3 or 40-60 once
-Frog jump 20/3
-diamond pushup 30/3
-Run 800 meter
-one legged squat 15 each/3
-Rope/ pole climb 12 feet/
-Backflip/frontflip 12
-Dips 30/3
-Plank+sideplank+superman 1min each
-horsestance with punches 2min
-run 1500 meters

info:
-the 4x4 interval, consists of running as fast as you can for four minutes, then resting for 2. repeat 4 times
-For the Backflip and frontflip, you can do it on a trampoline, or on a safe matt. dont hurt yourself.
-Keep training, and dot hurt yourself.