The Patrick Wilson Workout

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Patrick-Wilson-Workout

The workout we have come up with today to post is the Patrick Wilson Workout! This one is inspired by the physique that Patrick Wilson has built and maintained during his career. 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.

Patrick Wilson Stats:

Height: 6’1
Weight: (approximate) 183 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.

 

Patrick Wilson Workout:

Training Volume:

3-5+ days per week

Explanation:

The training volume can really vary. CrossFit can train 3 days on and 3 days off, marathon runners can run a good volume each week, and full body workouts can also be done 3+ days a week at a minimum.  For that reason, I’ve listed 3-5+ days, but I will be giving you ample resources to utilize from the three options.  Plug them in where you feel fit.

Full Body Workout One

Warm Up:

Stretch

HIIT Cardio

20 min treadmill HIIT

1 min on: run 5.5-9mph

1 min off: walk 2.5-3.3mph

Workout:

Bench Press

4×12

Arnold Press

4×12

Lateral Pulldowns

4×12

Leg Press

4×12

Preacher Curls

4×12

Overhead Tricep Extension

4×12

Sit Ups

4×20

Full Body Workout Two

Warm Up:

Stretch

HIIT Cardio

20 min treadmill HIIT

1 min on: run 5.5-9mph

1 min off: walk 2.5-3.3mph

Workout:

Incline Chest Flys

4×12

Dumbbell Shoulder Front Raises

4×12

Cable Rows

4×12

Squats

4×12

Hammer Curls

4×12

Tricep Cable Pushdowns

4×12

Leg Raises (Hanging or Lying)

4×20

Running/Marathon Training

Example of training schedule:

Week One and Two:

Tuesday: 3 miles

Thursday: 3 miles

Saturday or Sunday: 4-5 miles

Week Three and Four:

Increase mileage by 1-2 miles some days if possible.

Rinse and repeat every 2 weeks.

Workout Option Three:

CrossFit Styled Training (Some CrossFit WODS listed below)
“Helen”

Three rounds for time:   
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

“Eva”

Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)

“Grace”

For time: 
30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

“Fran”

21/15/9 reps for time:    
Thrusters at 95 pounds
Pullups

 “Newport Crippler”

For time:
30 back squats loaded with your body weight equivalent
1-mile run

 “Karen”

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:
Do as many burpees as possible

“Murph”

For time:    
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

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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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