The Joker Workout

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The Joker Workout

The workout we have come up with today to post is the Joker Workout! This one is inspired by the physique that Joker has in the DC Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Joker Stats:

Height: 6’5
Weight: 192 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Joker Workout:

Training Volume:

5+ days per week

Explanation:

We’re talking about The Joker here!  This routine is pretty brutal.  BUT, it’s effective and will leave you sore and wanting more.  There are 5 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training.  All heroes should know how to defend themselves.

What you need to know:

A Superset means you’re performing those movements back to back.  If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.

HIIT stands for High Intensity Interval Training.  Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes.  That means you go back and forth every minute for the duration.  On, off, on, off, etc.

Every day warm up:

-5 classic sun salutations

Day 1: Bench Press and KB Lunge Cleans

-Wind Sprints: 5 rounds

-Karaoke steps: 5 rounds (each way)

-Lateral single leg hop: 5 rounds (each way)

-Box jumps: 3X10-super set 1

-Alternating step ups: 3X50-super set 1

-Bench Press: 3X10-super set 2

-Skull Crushers: 3X10-super set 2

-Dips: 3Xfailure-super set 2

-Tricep push down: 3X10-super set 3

-Tricep overhead extension: 3X10-super set 3

-Box jumps: 3X10-circuit 1

-Alternating KB lunge cleans: 3X10-circuit 1

-Rope Slam: 3X10-circuit 1

-KB ice skaters: 3X10-circuit 1

-Medicine Ball slam: 3X10-circuit 1

-Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1

Day 2: Thrusters and OHS

-Push ups: 3X20-circuit 1

-Pull ups: 3X10-circuit 1

-Sit Ups: 3X30-circuit 1

-Overhead Squat: 3X10-super set 1

-Pistol Squats: 3X10(each)-super set 1

-Single Leg balance: 3X30 sec(each leg)

-Insane WOD: -Kalsu: -for time

-5 burpees-EMOM

-100 thrusters

Workout done when 100 thrusters completed

-Crunches: 3X40-circuit 2

-Leg Lifts: 3X10-circuit 2

-V ups: 3X20-circuit 2

-Neck Bridge: 3X10-super set 2

-DB shrug: 3X10(hold)-super set 2

Day 3: Military Press and Sprints

-Wind Sprints: 5 rounds

-Karaoke steps: 5 rounds (each way)

-Lateral single leg hop: 5 rounds (each way)

-Box jumps: 3X10-super set 1

-Alternating step ups: 3X50-super set 1

-Squats: 3X10-super set 2

-Calf Raises: 3X20-super set 2

-Leg Press: 3X10-super set 2

-Military Press: 3X10-super set 3

-Front Raises: 3X10-super set 3

-Lateral Raises: 3X10-super set 3

-Box jumps: 3X10-circuit 1

-Alternating KB lunge cleans: 3X10-circuit 1

-Rope Slam: 3X10-circuit 1

-KB ice skaters: 3X10-circuit 1

-Medicine Ball slam: 3X10-circuit 1

-Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1

Day 4: Double Unders and Running

-Push ups: 3X20-circuit 1

-Pull ups: 3X10-circuit 1

-Sit Ups: 3X30-circuit 1

-Overhead Squat: 3X10-super set 1

-Pistol Squats: 3X10(each)-super set 1

-Single Leg balance: 3X30 sec(each leg)

-Insane WOD: Bull: -2 rounds for time:

-200 double unders

-50 overhead squats

-50 pull ups

-1 mile run

-Crunches: 3X40-circuit 2

-Leg Lifts: 3X10-circuit 2

-V ups: 3X20-circuit 2

-Neck Bridge: 3X10-super set 2

-DB shrug: 3X10(hold)-super set 2

Day 5: Deadlifts and Jumps

-Wind Sprints: 5 rounds

-Karaoke steps: 5 rounds (each way)

-Lateral single leg hop: 5 rounds (each way)

-Box jumps: 3X10-super set 1

-Alternating step ups: 3X50-super set 1

-Deadlift: 3X10-super set 2

-Lat pull down: 3X10-super set 2

-Chin ups: 3Xfailure-super set 2

-Cable Bicep Curls: 3X10-super set 3

-Cable Hammer Curls: 3X10-super set 3

-Box jumps: 3X10-circuit 1

-Alternating KB lunge cleans: 3X10-circuit 1

-Rope Slam: 3X10-circuit 1

-KB ice skaters: 3X10-circuit 1

-Medicine Ball slam: 3X10-circuit 1

-Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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