Shoto Todoroki Calisthenics Workout: Sample Schedule
Monday: Half Hot Full Body Calisthenics A
Tuesday: Half Cold Calisthenics Endurance Circuit A
Wednesday: Endeavor Hero Circuit Test
Thursday: Half Hot Full Body Calisthenics B
Friday: Half Cold Calisthenics Endurance Circuit B
Saturday: Optional Viking Endurance Work
Sunday: Rest Day
Shoto Todoroki Calisthenics Workout: Half Hot Full Body Calisthenics A
Warm Up:
Run 1 Mile (or Walk/Run)
Workout:
Superset A:
A. Air Squats
3×20
B. Lying Leg Raises
3×20
Superset B:
A. Push Ups
3×20
B. Mountain Climbers
3×20
Superset C:
A. Dips
3×12
B. Hollow Hold
3×30 seconds
Superset D:
A. Pull Ups
3×8-10
B. Box Jumps
3×10
Shoto Todoroki Calisthenics Workout: Half Cold Calisthenics Endurance Circuit A
Warm Up:
2×30 Jumping Jacks
2×30 High Knees
Workout: Complete 4 Rounds
Run 400M
20 Push Ups
15 V-Ups
10 Pull Ups
15 Pause Squats
20 Russian Twists
Shoto Todoroki Calisthenics Workout: Endeavor Hero Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to
work in our BenchmarkSHJ Core Benchmarks (although our Hero Benchmarks are just as
awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can
also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to
see how much you can improve your score!)
Endeavor Circuit Test: Complete 4 Rounds
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Wearing a 20 lb. weighted vest or body armor!
Shoto Todoroki Calisthenics Workout: Half Cold Calisthenics Endurance Circuit B
Warm Up:
2×30 Jumping Jacks
2×30 High Knees
Workout: Complete 2 Rounds
Run 800M
50 Push Ups
40 Air Squats
30 Mountain Climbers
20 Skater Lunges
10 Handstand Push Ups
Shoto Todoroki Calisthenics Workout: Half Hot Full Body Calisthenics B
Warm Up:
Run 1 Mile (or Walk/Run)
Workout:
Superset A:
A. Bulgarian Split Squats
3×20 [total]
B. Hanging Leg Raises
3×20
Superset B:
A. Decline Push Ups
3×20
B. Half Burpees
3×10
Superset C:
A. Plank to Push Ups
3×12
B. Superman Hold
3×30 seconds
Superset D:
A. Chin Ups
3×8-10
B. Jumping Lunges
3×10 each leg
Shoto Todoroki Workout Routine: Hero Endurance Work
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness
level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied
cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT
resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
Constance Wu Workout Routine and Diet PlanEwan McGregor Workout Routine and Diet
PlanKid Flash Workout Routine and Diet PlanGrant Gustin Workout Routine and Diet
PlanHow To Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
Treadmill Walk/RunRower MachineStairMasterEllipticalSwimBike
Option Three – Complete HIIT Training Using SHJ Resources:
5 Rounds
25 Push Ups
5 Man Makers
10 Clean and Press
10 Lunges
15 Ball Samsung
Or
75 Pull Ups
75 Hanging Leg Raises
100 Dips
100 Lunges
100 Sit Ups
150 Push Ups
150 Air Squat
